Pre FRIDAYYYYY

11
Mar

Pre FRIDAYYYYY

KNH Powerhouse – HIIT

Warm-up

2 Rounds:

1:00 High Knees

20 Bodyweight RDLs

10 Air Squats

stretch

Metcon

Metcon (Time)

Swordfish
10 sets:

300m/250m Row or ski (OR 300m Run)

12 Lateral Burpees Over the Rower (or Over a Dumbbell)

After Party

4 rounds

10 tempo push-ups (2:0:2:0) (perfect form)

10 tempo body weight rows (2:0:2:0 (bar on rig – perfect form)

10 double dumbbell lying tricep extension

10 double dumbbell bicep curls