Monday 13 Jan 20

13
Jan

Monday 13 Jan 20

KNH Powerhouse – HIIT

Warm-up

2x

inchworms down

toy soldiers back

then

2x

10 cal row/bike

20 sit ups

then

straight leg foward fold, then cross right over left and foward fold again, switch.

couch stretch and deep runners lunge stretch. foam roll IT band and lower back.

Weightlifting

Deadlift (3×3 warm up)

6 reps 50%

5 reps 60%

4 reps 70%

3 reps 75-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
12 push press 95/65

12 kb swings

fit –

12 push press 85/55

12 kb swings

beginner-

8 push press 45/35

8 kb swings