Tuesday 7 Jan 20 – KNH Powerhouse

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.