Monday 25 Feb 19

KNH Powerhouse – HIIT

Warm-up

1 min rope slams

1 min frog jumps

1 min jumping jacks

if you dont have a station you plank or skip until your turn.

chest openers

shoulder openers (foam roller and kb)

air squats (10)

Gymnastics

Pull-ups (20 min of work)

5 min static hold

5 min flexed arm hang

5 min negatives

5 min jumping pull ups

Metcon

Metcon (No Measure)

12 min EMOM
Complete the following within the minute, rest with time remaining of that minute. The goal is to complete the entire prescribed reps within that minute to have rest at the end of that minute.

(minute 1) 10 jumping jacks

(minute 2) 20 skaters

(minute 3) 20 kb swings

(minute 4) 15 goblet squats

(minute 5) 10 jump squats

(minute 6) 20 skaters

(minute 7) 20 kb swings

(minute 8) 15 goblet squats

(minute 9) 10 jumping squats

(minute 10) 20 skaters

(minute 11) 20 kb swings

(minute 12) 15 goblet squats