Friday 28 feb 20

28
Feb

Friday 28 feb 20

KNH Powerhouse – HIIT

Warm-up

Ladder drills

High knees down butt kicks back

6x

Sprint down

Side shuffle back

Quad smash, foam roll it band and hamstrings

Frog stretch deep low lunge couch stretch shoulder rolls

Metcon

Metcon (AMRAP – Reps)

Every 60 seconds, for 20 min of:

Station 1 – 50 Mountain Climbers

Station 2 – 10 Burpee Box Jump-Overs (24″/20″)

Station 3 – 250/200 Meter Row

Station 4 – 20 Wall Ball Shots

Station 5 – 50 Double-Unders /100 singles

The goal is to get the reps listed but keep track of your actual reps

*10 sec change station time