Thursday 9 Jan 20


Thursday 9 Jan 20

KNH Powerhouse – HIIT


with a partner..

partner 1 – bike for 10 cal

partner 2 – hold a wall sit.

then switch. total of 4x

couch stretch, quad smash with barbell, deep runners lunge/stretch. pigeon stretch,

shoulder rolls, up-dog to down dog. 5 inch worms. lax ball and foam roll.


Metcon (Time)

Partner WOD for time
with a partner (NOT EACH)..


15,000m row. (COMBINED)

break it up however you want. HOWEVER…

every 1000m ..

you and partner will plank and roll a wall ball back and forth from the rowers to the bathroom then run back.

fit: 10,000

beginner: 5,000

Pistols (6×6 each side)

practice progression.