Wednesday 18 Dec 19

KNH Powerhouse – HIIT

Warm-up

couch stretch, runners lunge, pigeon stretch, butterfly, foam roll, lat stretch and lax ball

1000m Row (Time)

Max Effort 1000m Row

Metcon

Chris Kyle (Time)

3 RFT

40 kb swings

40 box jumps

40 thrusters

40 elevated push ups
kb – 35lb

thrusters – 65/45lb