Friday 6 Dec 19

6
Dec

Friday 6 Dec 19

KNH Powerhouse – HIIT

Warm-up

4x

5 slam ball over shoulder

10 slam balls

then

2x

10 pvc pass throughs

10 pvc OH squats

then

foam roll, hip stretch (floss with the band and rig), shoulder rolls, wrist wraps.

log – scarecrow arms, rainbow, big hips, reset dip and drive.

Weightlifting

Log press

strongman log
3×3 warm up

then

partner up.

1- 5 log press

2 – air squats until partner 1 is done.

switch.

do this 3x

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP
10 push press 95/65

8 push ups

6 sit ups