Wednesday 16 Oct 19

16
Oct

Wednesday 16 Oct 19

KNH Powerhouse – HIIT

Warm-up

2x

10 kb swings

10 goblet squats

then

2x

10 v ups

10 supermans

foam roll, lax ball, pvc pass throughs, runners lunge and couch stretch. work on movements

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
rx is 135# for male and 105# for female