Thursday 20 June 19

20
Jun

Thursday 20 June 19

KNH Powerhouse – HIIT

Warm-up

inch worm down (no push up), toy soldiers back. lunge and twist down, air squat back, (rotate L then R).

hip openers, couch stretch, runners stretch, pigeon.

Weightlifting

box squat (10,8,6,4)

set 1 10 reps 50%

set 2 8 reps 60%

set 3 6 reps 70%

set 4 4 reps 80%

height of box: when you sit your leg is at a 90 degree. touch and go, dont rest on box. record last set

Metcon

Metcon (AMRAP – Reps)

Partner WOD
In teams of 2:

(score is # of slam balls combined)

4x

P1 500m row

P2 slam balls

rest 2 min

then.

2x

wall ball pass and squat with partner for 2 min, rest 1 min