Monday 9 Sept 19

KNH Powerhouse – HIIT

Warm-up

2x

10 surge cleans

10 surge squats

10 surge OH squats

Lax ball upper body, lat stretch, pigeon and butterflies

Metcon

Metcon (AMRAP – Rounds and Reps)

19 min AMRAP
9 wall balls

9 pull ups

9 goblet squats

9 cal bike (19 for males)