“It’s Friday…. It’s Friday”

6
Mar

“It’s Friday…. It’s Friday”

KNH Powerhouse – HIIT

Mobility & Warm-up

MOBILITY & WARM UP

3 different movements on crossover symmetry for 15 reps, one movement at the start of each round

Use regular bands if needed

3 Rounds:

5 Pull-Ups

5 Slow Wall Squats

10 Hand Release Pushups

10 AB-Mat Sit-Ups

Stretching

Scorpion stretch, couch stretch, runners lunges to dragon, pigeon stretch, Finnish with hamstring stretching

Skills & Specific Warm-up

10 min of play time

10 KB swings

10 toes to bar

Max DU (3 tries for a good max)

Metcon

“DIRTY THIRTY”*

For Time RX

30 Box Jumps

30 Jumping Pull-Ups

30 Kettlebell Swings 40/35

30 Lunges

30 Knees-to-Elbows

30 Push Press 40/30 KB

30 Back Extensions on GHG

30 Wall Balls 20/16

30 Burpees

30 Double-Unders

“DIRTY THIRTY”*

For Time FIT

30 Step-ups

30 Ring rows

30 Kettlebell Swings 35/25

30 Lunges

30 Knees tucks

30 Push Press 30/20

30 Back Extensions on floor

30 Wall Balls 16/12

30 Burpees

90 Singles

“DIRTY TWENTIES’

For Time BURN

20 Step-ups

20 Ring rows

20 Kettlebell Swings 35/25

20 Lunges

20 Knees tucks

20 Push Press 30/20

20 Back Extensions on floor

20 Wall Balls 16/12

20 Burpees

90 Singles