Friday 20 Dec 19

20
Dec

Friday 20 Dec 19

KNH Powerhouse – HIIT

Warm-up

500m row

5 burpees

300m row

5 burpees

150m row

5 burpees

first rib smash. lat stretch, couch stretch low lunge into dragon

Weightlifting

Farmer’s Carry (6x)

3×3 warm up with either empty bar or use KB.

one set is down and back. must turn, not set down

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
10 wall balls

10 slam balls

10 kb swings