Armistice day

11
Nov

Armistice day

KNH Powerhouse – HIIT

Warm-up

Bike or ski erg 6 min EMOM

10 seconds fast pace then nice and slow for the rest of the minute

Stretching

Take 5

Weightlifting

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

11 rounds for time

11 mountain climbers

11 air squats

11 hand release push-ups

11 box jumps

200 meter row.

Vest 20/14 lbs