2
Mar
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