16
Jul
Tuesday 16 July 19
KNH Powerhouse – HIIT
Warm-up
5 min DU practice
Good mornings, pvc pass thrus, Shoulder Rolls, ball on upper back/lats on wall.
Gymnastics
Pull-ups (Pyramid with 6.)
Push ups and pull ups.
6,5,4,3,2,1,1,2,3,4,5,6
hallow holds, superman, planks, handstands (1x)
30 sec hallow hold
30 sec rest
30 sec Superman
30 sec rest
30 sec plank
30 sec rest
30 sec handstand hold
30 sec rest
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
200m run (350 row, 450m bike)
10 slam balls
10 wall balls
Rx is 30lb slam ball
16lb wall ball