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