4
Dec
Wednesday 4 Dec 19
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.