Knockout S&C Workouts Week of 12/12/16

Monday: BOOM
Teams of 4 work together trough 6 minute rounds of strength, metabolic and core drills. Get in sets as you hinge, squat, slam, push and pull for a set number of reps.

Tuesday: STRONG(HER)
You are your partners work through 3 exercises per station for reps to complete as many sets as possible in 5 minutes. Each station includes a strength, core and conditioning/metabolic drills. Leave stronger!

Wednesday: POISON
Work in teams of 2-3 to master the 5 KO Essential movements.  You will get to pick your poison at each of the 5 stations focused on 1 movement complete for reps.  

Thursday: STRONG(HER)
You are your partners work through 3 exercises per station for reps to complete as many sets as possible in 5 minutes. Each station includes a strength, core and conditioning/metabolic drills. Leave stronger!


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