Thursday 30 Jan 20

30
Jan

Thursday 30 Jan 20

KNH Powerhouse – HIIT

Warm-up

5min AMRAP

250m row

20 jumping jacks

then

high knees down

butt kicks back

lunge with a twist down

inch worms back.

then

pvc pass throughs, OH squat with pvc, twist with pvc, lat stretch, couch stretch, runners stretch. foam roll.

Weightlifting

Bent Over Row (with barbell)

3×3 warm up

flat back, slight bend in knees

6×6 (heavier load)

Metcon

Metcon (Time)

For Time
50 wall balls

25 toes to bar

75/50 cal on rower

100ft (down and back) walking single arm overhead lunge (heavy)

fit

50 wall balls

30 knees to elbows/knee raises

75/50 cal on rower

100ft (down and back) walking single arm overhead lunge (heavy)

beginner

25 wall balls

20 knee raises

50/25 cal on rower

100ft (down and back) walking single arm overhead lunge (heavy)