14
Feb
HAPPY VALENTINES DAY!
KNH Powerhouse – HIIT
Warm-up
3x
9 cal on bike
10 pvc good mornings
stretching. neck, first rib smash, lat stretch, ankle stretch, foam roll back, couch stretch runners stretch, dragon..
quad smash with barbell.
Metcon
Metcon (Time)
The Chocolate Chipper
100 situps
90 air squats
80 stationary lunges
70 DU (or singles.)
60 slam balls
500m row
40 kb swings
30 pull ups (or ring rows)
200m row
10 hang cleans (135/95)
