Thursday 20 Feb 20


Thursday 20 Feb 20

KNH Powerhouse – HIIT



10 jumping jacks

10 tuck jumps

10 cherry pickers

plank 45sec 4x

couch stretch, runners stretch into dragon, frog stretch, shoulder rolls, then lay flat, right leg straight up and drop to the left side. keep right hip on floor. then do the left leg.

foam roll, lax ball.


Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Row

Station 2 – 30 Wall Ball Shots

Station 3 – 400 Meter Row

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (or step overs)

Your goal should be to finish this entire workout without falling short in any interval.

**if there are more than 4 ppl stagger or use the bike 25cal