Monday is Funday

KNH Powerhouse – HIIT

Warm-up (No Measure)

battle stations

30 seconds on 20 seconds off for 10 min

Ski ERG, bike, row,battle ropes, skipping

Stretching

Head, shoulder, knees and toes, knees and toes

5 min stretch on what you need please ask coach for ideas

Gymnastics

20 seconds on 10 seconds off for 5 min ring holds

Metcon (Time)

FOR TIME (time cap of 15 min)

RX

50 cal row

50 double unders

50 double goblet squats 35/25

50 hand release push ups

50 sit ups

FIT

50 CAL ROW

150 singles

50 single goblet squats 35/25

50 regular push ups

50 sit ups

Burn

50 cal row

100 singles

50 air squats

40 regular push ups

40 sit ups