Monday 22 July 19

KNH Powerhouse – HIIT

Warm-up

400 m jog

lat stretch, pvc pass thru, couch stretch, runners stretch

Weightlifting

Power Clean (5,4,3,2,1,1,1 NOT a 1 rpm)

set 1 5 reps 50%

set 2 4 reps 60%

set 3 3 reps 70%

set 4 2 reps 75%

set 5 1 rep 80%

1, 1, 1 (do 3 separate singles at 80%)

Metcon

Metcon (Time)

5 RFT
20 kb swings (40/30)

15 box jump overs (or step overs)