7
Feb
Friday 7 Feb 20
KNH Powerhouse – HIIT
Warm-up
Coaches Choice.
15min.
Weightlifting
Three sets of:
Dumbbell Shoulder Press x 8 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps
Rest 45 seconds
Strict Toes to Bar x 6-8 reps
Rest 45 seconds
Metcon
Metcon (Time)
Five rounds for time of:
40 Double-Unders
15 Hand Release Push-Ups
10 Strict Pull-Ups
fit:
120 singles
15 hand release push ups
10 pull ups (with bands)
Burn:
75 singles
10 hand release push ups
8 ring rows