Monday 24 Feb 20

KNH Powerhouse – HIIT

Warm-up

3x

6 surge thrusters

12 mtn climbers

couch stretch, shoulder stretch, runners stretch into dragon, calf stretch and air squats into a hold and stretch ankles in your squat.

Gymnastics

Pistols (5×5 each side)

do one set of pistols (R&L) then

do

30 sec plank

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
6 burpee to target (pull up bar)

8 barbell thrusters 65/95

10 sit ups

burn:

5 burpees

7 db thrusters

9 situps