Thursday 1 Aug 19

KNH Powerhouse – HIIT

Warm-up

5 min DU or fast SU practice

pvc pass throughs

hip openers

Metcon

1000m Row (Time)

Max Effort 1000m Row
then take 5 min rest (10 depending on heat)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 box jumps

10 pull ups

200m sprint