Tuesday 17 Sept 19

KNH Powerhouse – HIIT

Warm-up

4x

30 sec hollow hold

30 sec superman

30 sec plank

30 sec rest

pvc pass throughs, lax ball, couch stretch, wrist stretch lat stretch

Metcon

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
do your level. step ups. 10lb plate or higher, handstand walk ups.