Wednesday 15 Jan 20

15
Jan

Wednesday 15 Jan 20

KNH Powerhouse – HIIT

Warm-up

3x

30 sec rope slams

30 sec jumping jacks

then

first rib smash, lat stretch, shoulder stretch/rolls, wrist stretch, couch stretch, pigeon, runners stretch. foam roll. smash quad if needed

Weightlifting

Turkish Get Up (5×5)

3×3 warm up

then

pick a weight you are comfortable with.. and do

5×5

(1 set is R AND L arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
12 wall balls

10 man makers

25 cal row (45 cal on bike)

fit:

10 wall balls

8 man makers

15 cal row (35 cal on bike)

beginner:

8 wall balls

6 man makers

10 cal row (30 cal on bike)