Dead weight

KNH Powerhouse – HIIT

Warm-up

5 min skip

Light kettle bell good mornings 3×10

Bands shoulder stretch 3×10 fast

bands trunk twist 3 x10 left and right

Couch stretching, forward lunges to side lounge, ninja stretch and hamstring stretching.

Weightlifting

EMOM for 12 min

10 deadlifts at 135/95

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
10 wall balls

15 cal row (25 for men)

10 slam balls over the shoulder