Wednesday 4 Dec 19 – KNH Powerhouse

KNH Powerhouse – HIIT

Warm-up

5x

30sec hallow holds

30sec supermans

30sec plank

30sec rest

then

2x

high knees down

broad jumps back.

then

leg swings (front/back and side to side), couch stretch, air squats and hold elbows inside knees. first rib smash (barbell on rig, with on hand pulling bar down, push up with your trap .. work the whole area from neck to shoulder on both sides)

foam roll. and HS practice for 5min.

Metcon

Metcon (AMRAP – Reps)

2 sets for Max Reps
90sec of DU (or SU )

30 sec rest

90 sec of HSPU (your level)

30 sec rest

90 sec rowing for calories (if need be, bike)

30 sec rest

90 sec of ring dips

30 sec rest

Rx – DU, full HSPU and ring dips without a band.