Tuesday 7 Jan 20
KNH Powerhouse – HIIT
Warm-up
pull up pryamid
1 pull up
1 push up
2 pull up
2 push up
3 pull up
3 push up
4 pull up
4 push up
5 pull up
5 push up
then back down.
then
3x
30 sec ring hold
30 sec rest
3x
30 plank
30 sec rest
couch stretch, runners stretch, hip opener with band (on the rig), pvc pass thrus and foam roll.
Metcon
Blake (Time)
4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
fit –
100’walking lunge, 15-25lb plate overhead
30 box step ups
15 wall balls
5 handstand shoulder taps
beginner-
100’walking lunge, 0-10lb plate overhead
20 box step ups
20 wall balls
5 handstand wall walk ups or holds.