Thursday 16 Jan 20 – KNH Powerhouse

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