Don’t give up now.. you are half way there!

KNH Powerhouse – HIIT

Warm-up

2 Rounds:

500m Ski (OR 250m Row OR 200m Jog)

10 banded squats

15 V Ups

stretch

Gymnastics

5×5 weighted strict pull up

5×10 Barbell Curls (moderate weight)

5×15 Banded Pull Aparts

Metcon

Metcon (Time)

Swordfish
5 rounds for time

21/15 Calorie Ski (OR another Machine OR 25 Push Ups)

15 Toes to bar

15 Kettlebell front squats