Tuesday 4 Feb 20

4
Feb

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