Thursday 3 Oct 19

3
Oct

Thursday 3 Oct 19

KNH Powerhouse – HIIT

Warm-up

4x

kb farmer carry (down and back)

10 kb snatch

then

4x

15 sec ring hold

15 sec of ring rows

rest 30sec

crossover symmetry, lat stretch, shoulder rolls, air squats runners stretch couch stretch

Metcon

Metcon (Time)

For Time
400m run/500m row

15 Ground to Overhead (135/95 lbs)

30 Push-Ups

400m run/500m row

10 Ground to Overhead

20 Push-Ups

400m run/ 500m row

5 Ground to Overhead

10 Push-Ups