Monday 9 Dec 19


Monday 9 Dec 19

KNH Powerhouse – HIIT


Pause lunges with twist, down

Toy soldiers back

High knees down

Butt kicks back


Leg swings front back R/L side

Banded leg floss r/l

Couch stretch, static lunge into dragon, deep squat and hold; frog stretch, lat stretch, shoulder rolls and wrist stretch. Shoulder soreness must do crossover symmetry


Push Press (3×3 warm up)

Set 1 6reps 50%

Set 2. 5 reps 65%

Set 3 4 reps 70%

Set 4. 3 reps. 80%


Metcon (AMRAP – Rounds and Reps)

10min AMRAP
4 squat cleans 95/135

8 burpee to target

12 air squats

Burpee to target: regular burpee, as you jump, jump to touch the pull up bar.