Thursday 13 Feb 20

13
Feb

Thursday 13 Feb 20

KNH Powerhouse – HIIT

Warm-up

inch worm down, toy soldier back. high knees down, butt kicks back.

partner up, throw slam ball front 10x, right 10x, left 10x

sally up .. push ups.

lat stretch, shoulder rolls, tricep stretch, couch stretch, pigeon stretch, dragon, air squats hold at the bottom.

foam roll latts from arm pit to lower rib.

Weightlifting

Push Press (3×3)

set 1 50% 4 reps

set 2 65% 4 reps

set 3 75% 4 reps

set 4 80% 4+

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
10 kb thrusters (double)

10 slam ball russian twists

fit

10 db thrusters

10 slam ball russian twists

burn

8 db thrusters

8 slam ball russian twists