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
