Wednesday 24 July 19

KNH Powerhouse – HIIT

Warm-up

partner warm up with slam ball

couch stretch, shoulder rolls, forward folds, cherry pickers :- )

Metcon

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
remember this is Rx. if you need to scale these are the options:

500m row.

lower weight for medicine ball (wall ball)

handstand holds/wall walk ups

regular pull ups/ring rows