Monday FUNday!

23
Mar

Monday FUNday!

KNH Powerhouse – HIIT

Warm-up

*ANNOUNCEMENTS*

-wash yo hands

– dont leave yo house if you are sick

– please look at schedule for new times for things

10 shuttle runs

runners stretch, couch stretch, lat stretch, shoulder rolls,

5 air squats, 5 pvc pass thrus, 5 ohs with pvc pipe

clean practice

Weightlifting

Squat Clean (3×3)

6 reps at 50%

5 reps at 60%

4 reps at 65%

3 reps at 70%

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
50 DU

20 pull ups

20 air squats

fit

150 SU

20 pull ups

20 air squats

burn

100 SU

10 pull ups

10 air squats