Friday 31 jan 20

31
Jan

Friday 31 jan 20

KNH Powerhouse – HIIT

Warm-up

3x

10 slam ball

10 slam ball over shoulder

then

4x

kneeling kettlebell suitcase hold for 1min (tight core and no leaning)

then

3x (each. take turns. focus on technique. while those are doing sandbags you are to bike or row)

4 sandbag cleans

4 sandbag squats

then

couch stretch, pigeon, runners stretch hamstring stretch, dragon and frog

quad smash. shoulder rolls lat stretch lax ball and foam roll.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap
25 slam balls

10 kb snatch (each arm)

10 burpees

fit:

20 slam balls

8 kb snatch (each arm)

8 burpees

beginner:

15 slam balls

6 kb snatch (each arm)

6 burpees