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)

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)