Monday 22 April 19

22
Apr

Monday 22 April 19

KNH Powerhouse – HIIT

Warm-up

5 min cardio

most of todays warm up will up with pvc going over Burgener Warm-up

you will practice saying:

speed to the middle

keep the bar close

strong turnover

foot work

each 3x in the progression. for foot work you will drop lower each time.

https://www.youtube.com/watch?v=yDPeizm1U_Y

Weightlifting

Snatch (3×3 1 1 1 )

aim for 1 rpm

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
10 KB snatch (5 each arm)

10 dips

10 sit ups