Monday 16 Dec 19

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