16
Jan
Thursday 16 Jan 20
KNH Powerhouse – HIIT
Warm-up
6min amrap warm up (do NOT go all out. this is to warm up the muscles)
10 band pull aparts
8 side lunges
6 inch worms
then
5min sprints.
use cones and in teams of two race
then
low lunge with twist and then into dragon then into hamstring stretch (front foot goes straight as you sit back, toe pointed to the sky). lat stretch, couch stretch and shoulder stretch. pvc pass thru’s. foam roll.
Metcon
Metcon (Time)
5 Rounds for time
250m row
40 DU
50 air squats
20 hand release push ups
fit:
250m row
80 singles
50 air squats
15 hand release push ups
beginner:
150m row
50 singles
30 air squats
10 hand release push ups