Tuesday 24 Sept 19

KNH Powerhouse – HIIT

Warm-up

5min rowing/biking/DU practice

5min on crossover symmetry

Lax ball on upper back

5 pull ups

5 push ups

4 pull ups

4 push ups

3 pull ups

3 push ups

2 pull ups

2 push ups

1 pull up

1 push up

then back up the pyramid.

do your level ie. ring rows, pull ups with bands, push ups on knees. absolutely NO kipping pull ups. strict only.

Metcon

Metcon (Time)

3 Rounds for Time
250m row

10 slam ball over shoulder

15 wall balls

400m run with wallball (or 25/15 cal on bike)

25cal for male

15cal for female