Push It , Push Press it realll good.

10
Mar

Push It , Push Press it realll good.

KNH Powerhouse – HIIT

Warm-up

*ANNOUNCEMENTS*

– welcome new members!

– survey

-sign in log for recovery station

5min DU or singles practice

partner slam ball throws

yellow hurdle and ladder drills

standing pec stretch on wall, lat stretch, tricep stretch with band, couch stretch, runners stretch, wrist stretch, hang on bar to open up latts and shoulders

Weightlifting

Push Press (warm up 3×3)

set 1: 6 reps @ 50%

set 2: 5 reps @ 60%

set 3: 4 reps @ 70%

set 4: 3 reps @ 75-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
10 thrusters 95/65

10 KB swings

10 box jumps

fit:

8 thrusters 85/55

10 kb swings

10 step ups

burn:

6 thrusters

10 kb swings

10 step ups