Endurance

KNH Powerhouse – HIIT

Warm-up

Mobility crabwalk 4 cones drills

Bear crawl down and back 3 times

Shoulder lax ball

Metcon

Hip thrusters (5 sets of 8)

Coach will demonstrate the movement.
Use weight that is heavy but does not slow you down

Chipper for time: (Time)

80 DU or 130 SU

70 ball slams

60 box jumps

50 dumbbell squats

60 push press

50 walking lunges (each leg)

40 kettlebell swings

30 ball crunches

20 burpees

3-minute plank

Can’t hold a plank for three minutes? Just hold the plank until you collapse, take a 10-15 second break, and start planking again. Accumulate the full three minute