Monday 10 Feb 20
KNH Powerhouse – HIIT
Warm-up
2x
250m row
10 wall balls
10 kb swings
couch stretch, runners stretch, dragon, hamstring stretch, saddle stretch, pvc pass thru with OH squats.
Metcon
Metcon (AMRAP – Reps)
In Teams of 2….
In teams of 2, you BOTH complete each round for combined reps. while one person rows the other person completes as many reps as possible, and then switch. keep track of COMBINED reps. do not include rowing meters
partner 1 rows 500m
partner 2 completes as many reps of db thursters.
*switch so each person does a row and thrusters
then
partner 1 rows 500m
partner 2 kb swings
*switch so each person does each
then
partner 1 rows 500m
partner 2 wall ball shots
*switch so each person does each
then
partner 1 rows 500m
partner 2 step ups.
*switch so each person does each.
**total number of reps combined movements and partners! do not include rowing meters.
