DON’T FORGET!! Party @ 6pm

23
Dec

DON’T FORGET!! Party @ 6pm

KNH Powerhouse – HIIT

Warm-up

empty bar.

5x

5 back squat

5 shoulder to overhead

5 overhead squats

couch stretch, runners stretch, low lunge into dragon, butterfly, foam roll IT band and low back.

Metcon

Metcon (Time)

12 days of Christmas
1 – 100m row

2 – Burpee Box Jump-Overs

3 – Push-Ups

4 – Toes to Bar

5 – Burpees

6 – Dumbbell Ground to Overhead

7 – Push-ups

8 – Jumping Lunges

9 – Kettlebell Swings

10 – Shoulder to Overhead

11 – Goblet Squats

12 – Pull-Ups

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 100 Meter Row

2 – 2 Burpee Box Jump-Overs; 100 Meter Row

3 – 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Row

4 – 4 Toes to Bar; 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Row

. . . and so on.