Tuesday NYE!!! 31 Dec 19

31
Dec

Tuesday NYE!!! 31 Dec 19

KNH Powerhouse – HIIT

Warm-up

stretches – walking lunges with a twist, couch strech, forward bend, shoulder rolls.

then

3 x

on coaches command (athlete at the rower)

full pull

return handle 1/4 back, then pull

return handle 1/2 back, then pull

return handle 3/4 back, then pull

full pull

Gymnastics

Handstand Push-ups (3x3x3)

3 wall climbs or max holds

3 max shoulder taps

3 HSPU

3 rounds

Metcon

Metcon (Distance)

Hydra (record your meters)
30 rounds

30 sec Row or Bike

30 sec rest