Friday 27 Sept 19

KNH Powerhouse – HIIT

Warm-up

high knees down, butt kicks back. bear crawl, crab walk,

leg swings, front, back, side to side

couch stretch, low lunge

lax ball and foam roll

Metcon

Metcon (Time)

Cardio Blast
1000m row

35/55 cal bike

400m run

1000m row

50DU/100SU

400m run

1000m row

25 burpees

400m rum