Monday 6 Jan 20 Fruit & Veggie $$ is DUE

6
Jan

Monday 6 Jan 20 Fruit & Veggie $$ is DUE

KNH Powerhouse – HIIT

Warm-up

3x

6 reps Barbell Hip Thrust

30 reps Band Pull-Aparts

30 secs L-Sit

shoulder stretch – with band, put hand thru band and with a straight arm pull down.

lat stretch, pvc pass thrus with static hold, 5 air squats and hold at the bottom. then couch stretch. foam roll. practice front squat with pvc

Weightlifting

Front Squat (3×3 warm up then)

1×6 @ 50%

1×5 @ 60%

1×4 @ 70%

1×3 @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
350m row

10 double kb front squat

10 burpee to target

fit –

250m row

10 goblet squats

10 burpee to target

beginner –

200m row

5 air squats

5 burpees