KNH Powerhouse – HIIT
5 min bike, row , treadmill or jump rope.
3 rounds (keep weights LIGHT)
10 Kettle bell swings
10 Reverse Lunges
You could add a little load with DBs or a Plate if you would like, but ensure that it won’t interfere with your WOD performance
10 Chin-Ups with a 2 second hold at the top
in between each round do 250m row.
5 air squats, hold 4th. on the 5th widen the legs into horse stance or goddess squat. hold for 15 counts.
couch stretch, hamstring stretch (cross one foot over the other and bend forward)
3×3 warm up
set 1 6 reps 50%
set 2 5 reps 60%
set 3 4 reps 65%
set 4 3 reps 70%
Metcon (AMRAP – Rounds and Reps)
10 DL (not sumo!) 225/155
10 burpee over bar
10 pull ups