9
Jan
Thursday 9 Jan 20
KNH Powerhouse – HIIT
Warm-up
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
Metcon (Time)
Partner WOD for time
with a partner (NOT EACH)..
complete:
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.