Monday 4 Nov 19

4
Nov

Monday 4 Nov 19

KNH Powerhouse – HIIT

Warm-up

2x

5 ball over shoulder

5 slam ball

then

3x

10 surge front squats

10 bent over rows with surge

then

2x

1 min plank

30 sec rest

1 min plank (hands to elbows to hands , etc)

30 sec rest

foam roll, shoulder roll, lat stretch. crossover symmetry

Weightlifting

Bench Press (3×3 then 3×5)

warm up with 3×3

working set should then be 80% of 1rm

Metcon

750m row

10 renegade rows

5 burpees

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
750m row

10 renegade rows

5 burpees