Tuesday 24 Sept 19


Tuesday 24 Sept 19

KNH Powerhouse – HIIT


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 (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