22
Jul
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)