Thursday 12 Sept 19

12
Sep

Thursday 12 Sept 19

KNH Powerhouse – HIIT

Warm-up

2x

10 pvc good mornings

10 inch worms

2x

10 bent over row (single arm knee on bench) r/l

10 single arm kick back (bent over knee on bench) r/l

Weightlifting

Deadlift (4,3,2,1,1,1, aim for 1rm)

warm up til you get to your starting weight

set 1 4 rep 75%

set 2 3 rep 85%

set 3 2 rep 90%

singles til you fail

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
40du/80 SU/12cal on bike

15 situps

5 handstand pushups (your level)