HAPPY VALENTINES DAY!

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)