Wednesday 27 Nov 19


Wednesday 27 Nov 19

KNH Powerhouse – HIIT


5min cardio of athlete’s choice

5min Stretching

couch stretch, runners lunge, dragon, hip openers, foam roll, pvc pipe pass throughs


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.