mike mike mike mike… – KNH Powerhouse

KNH Powerhouse – HIIT

Warm-up

*ANNOUNCEMENTS*

welcome new members!

survey!!

recovery station , did you try it yet? 10min intervals

sally up. squats.

then

partner up for junk yard dogs. see link. do 10 of each.

then

high knees down, butt kicks back. couch stretch, lat stretch, runners stretch into dragon.

Metcon

Metcon (AMRAP – Reps)

Oh boy…
Every 2min for 8 rounds

– 15cal/20cal (row or ski erg and 11cal/14cal on bike)

-max effort burpees in remaining time

2 min rest after each round.

*goal is to get the calories within the first minute and have one full minute for burpees. the fit and burn options are less calories.

score is total burpees