Knockout S&C Workouts Week of 1/2/17

Monday: COUNTDOWN
Get ready to work! 100, 90, 80....thanks Coach Lauren! You will grab a sheet with the exercises listed and then work your way through this full body workout as you countdown the reps!

Tuesday: 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.


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


Thursday: 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.


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