Oops I Did It Again….Friday 20 Sept 19

KNH Powerhouse – HIIT

Warm-up

Every 2 minutes, for 12 minutes

2min handstand walk ( or hold)

2min muscle up progression

(pick a progression to work on the aspect of your muscle-up that needs the most work)

then

4min of pistol practice

then

with a pvc

3x

10 pvc pass throughs

10 pvc overhead squat

10 pvc good mornings

then

lat stretch, couch stretch, runners stretch, low lunge with twist

Metcon

KNH Baseline (Time)

For Time:

500m Row (400m run)

40 Air squats

30 situps

20 pushups

10 pull ups

Gymnastics

If time remaining work on Gymnastics

handstand holds 20 seconds on 20 seconds off for 4 min

then

Box L-sit 10 seconds on 20 seconds off for 4 min

then

gymnastic plank hold 30 seconds on 15 off 4 min