Monday 26 Aug 19

26
Aug

Monday 26 Aug 19

KNH Powerhouse – HIIT

Warm-up

5 min DU practice

250m row

5 min DU practice

250m row

(if you dont do DU/SU then do 500m row)

couch stretch, wrist stretch, runners stretch, hip openers.

Weightlifting

Power Clean (4,3,2,1,1,1,1)

Aim for a new 1 rep !

3×3 warm up.

4 reps 75%

3 reps 85%

2 reps 95%

then singles til you hit that new 1 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
400m Run (500m row, 25 cal bike)

12 slam ball over shoulder

10 DB snatch (5 each arm)