16
Dec
Monday 16 Dec 19
KNH Powerhouse – HIIT
Warm-up
5min cardio warm up. you choose.
4x
30 sec hand stand hold
30 sec plank
30 sec hand stand hold with shoulder taps
30 sec rest.
3x
(with an empty bar)
5 deadlifts
5 powercleans
5 push press
5 front squats
couch stretch, runners lunge, wrist stretch pvc pipe pass thru
Metcon
Metcon (Time)
4RFT
each round you increase the weight.
10 Push Jerks
15 Front Squats
20 Jumping Lunges
RD 1: 65/95
RD 2: 85/115
RD 3: 95/135
RD 4: 105/155
