Tuesday 1 Oct 19

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)