27
Nov
Wednesday 27 Nov 19
KNH Powerhouse – HIIT
Warm-up
5min cardio of athlete’s choice
5min Stretching
couch stretch, runners lunge, dragon, hip openers, foam roll, pvc pipe pass throughs
Metcon
Metcon (Time)
Mother of all Ladies .. for time
Annies House
50 DU/100 SU
50 Sit ups
Helen’s House
400m row
21 KB swings
12 Pull ups
Fran’s house
15 thrusters (95/65)
15 pull ups
Nancy’s house
400m row
15 Overhead squats 95/65
Grace/Isabel’s House
20 Ground to overhead 95/65
Kelly’s House
400m row
30 box jumps
30 wall balls
* do your level. scale back weights and/or reps as needed.
time cap 45min.
