Friday 21 Feb 20

21
Feb

Friday 21 Feb 20

KNH Powerhouse – HIIT

Warm-up

8 min dice workout. (black dice is by the computer, coach will roll the dice)

lat stretch, couch stretch runners stretch into dragon. quad smash with barbell, foam roll back and IT band.

Metcon

Metcon (AMRAP – Reps)

Hakuna Tabata
8 Rounds of 20sec for each.

After each 8th round, take a 2 minute rest.

count reps (keep a white board next to you)

8 rounds of 20sec

russian twists (each time the slam ball touchs the ground its one rep)

rest 2 min

8 rounds of 20 sec

10m shuttle run. (count how many times you can go back and forth each 20sec)

rest 2 min

8 rounds of 20sec

burpee to target

rest 2 min

8 rounds of 20sec

side plank (every 20sec switch sides) this is an automatic 8 reps