Friday 12 April 19

KNH Powerhouse – HIIT

Warm-up

crossover symmetry

banded monster walks

lung with twist

wrist stretch, hip stretches, couch stretch, foam roll

pvc front squat demo/practice

Weightlifting

Front Squat (3×3 warmup then 3×6 @60%)

in between working sets do hamstring curls with band (can trade off on GHD)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
20 Push press 120/75#

TTB (or 15 knee raises)