Thursday 12 Mar 20 – KNH Powerhouse

KNH Powerhouse – HIIT

Warm-up

partner up.

4 rounds

partner #1 does 20 goblet squats

partner #2 does a wall sit

couch stretch, shoulder rolls, foam roll, first rib smash,

Metcon

30 sec on 30 sec rest for 8 rounds

hex bar.

power clean the axle bar.

slam ball over shoulder

wall balls

kb swings

weighted step ups

sand bag carry.

double unders

4 min rest

#2

take turns running the yolk , down and back then switch. while the person is running the group is to plank. do this 2-3x thru. (each person gets 3 down and back)