Tuesday 4 Feb 20
Announcements
ATTENTION ALL MEMBERS!
Lifting class and open gym have been added to the schedule. Please refresh your app and look at your filters. Please make sure your lifting class is checked so you can see it on your app.
KNH Powerhouse – HIIT
Warm-up
3x
8 tuck jumps
8 star jumpers
couch stretch, pigeon stretch, dragon, air squats and hold with elbows inside knees. shoulder rolls, updog to down dog. walk it out (stretching the calves)
lat stretch, arm circles, pvc pass thrus, wrist stretch.
**How was Oly night???? Are you sore? did you EAT enough? drink enough water? Adding one or two extra lifting classes will tax you QUICK. prepare now and up your macros and WATER.
Gymnastics
L-Sit
8 rounds
30sec hold
30sec rest
do this on either boxes or benches. straight legs in front.
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 slam balls
10 ring push ups (not pull ups)
10 push press 75/65
fit:
10 slam balls
10 ring push ups
10 push press 65/55
Burn:
8 slam balls
8 push ups
8 push press 45/35
