1
Oct
Tuesday 1 Oct 19
KNH Powerhouse – HIIT
Warm-up
surge workout
3x
10 front squats
10 lunges
10 sit ups (with surge .. can go side to side)
500m row or 25cal bike or 50DU/100 SU
then
crossover symmetry, foam roll, lax ball,
couch stretch, leg swings (front back left and right)
shoulder rolls/lat stretch
Gymnastics
Handstand Push-ups (3×5)
do your level.
1. walk up the wall
2. shift weight from shoulder to shoulder (hand to hand)
3. raise hand to shoulder
4. practice walking
Metcon
Metcon (AMRAP – Reps)
15min EMOM
every minute on the minute complete (the faster you go the more rest you get in between)
3 power cleans (125/65)
3 front squats (125/65)