Thursday 11 July 19

KNH Powerhouse – HIIT

Warm-up

Lax ball smash, foam roll lats, shoulder rolls, triceps stretch with bands

Then pyramid:

5 push up

5 pull up

4 push ups

4 pull ups

3 push ups

3 pull ups

2 push ups

2 pull ups

1 push up

1 pull up

1 push up

1 pull up ( yes, you do 1 again)

2 push ups

2 pull up

Etc to 5.

Weightlifting

Push Press (4×4 @65% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
30 DU/ 60SU

10 man makers