24
Sep
Tuesday 24 Sept 19
KNH Powerhouse – HIIT
Warm-up
5min rowing/biking/DU practice
5min on crossover symmetry
Lax ball on upper back
then
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