Tuesday 11 feb 20

KNH Powerhouse – HIIT

Warm-up

3x

8 wall ball clean

8 wall ball sit up

Lay stretch, first rib smash, shoulder rolls, wrist circles, pvc pass thrus, couch stretch butterfly and saddle

Gymnastics

Pull-ups (Pyramid )

1-10

Pull up and push-up

1 pull-up

1 push up

Etc.

10-1 pull up & push up

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP
50 DU

20 squat cleans 125/105

50 DU

Burn

80 singles

20 squat cleans 95/65

80 singles