Happy Monday!

16
Mar

Happy Monday!

KNH Powerhouse – HIIT

Warm-up

*ANNOUNCEMENTS*

* WASH YO HANDS

* New Cardio Tabata class Mondays & Wednesdays 7pm

* Kids class 4-5pm Tell your friends. Physical activity keeps you healthy.

5min DU practice. if you dont have DU, do 50 singles forward 10 singles backward. till you hit 5min

couch stretch, runners stretch, shoulder rolls, pvc pipe pass thrus, hold plate and do around the world, then 5 air squats and hold and do around the world in squat.

Gymnastics

Pull-ups

5x

30 sec ring hold

30 sec rest

5x

30 sec negatives

30 sec rest

5x

30 sec as many pull ups as you can

30 sec rest

Handstand Walk

5x

30 sec handstand holds (or walks)

30 sec rest

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
8 man makers

8 wall balls

8 wall ball situps