Monday 2 Dec 19

2
Dec

Monday 2 Dec 19

KNH Powerhouse – HIIT

Warm-up

2x (down and back) monsterwalks

2x (down and back) lunge, hold with twist

then

2×10 clean pulls

https://www.youtube.com/watch?v=1WuSiyM-knI

then

butterfly stretch, couch stretch, runners stretch, wrist stretch, pvc pass thrus

Weightlifting

Clean ((full squat clean))

3×3 warm up

then

set 1 – 6 reps 50%

set 2 – 5 reps 60%

set 3 – 4 reps 65%

set 4 – 3 reps 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
5 thrusters (65/95)

10 box jumps (or your level)

15 wall balls