Thursday 14 March 19

14
Mar

Thursday 14 March 19

KNH Powerhouse – HIIT

Warm-up

5 min double under practice

crossover symmetry/foam roll

chest openers, shoulder stretch, hip opener (air squats and hold)

go over bent over rows. NO kipping of back to get the weight up. straight back, hinged hips elbows tight, neutral neck. (feet hip with apart)

Weightlifting

Bent Over Row (3×10)

warm up with 3 sets of 5. the final set will be your starting weight. add weight each set.

https://www.youtube.com/watch?v=tYnn0PXNIqk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
21 slam balls

15 kb snatches (L/R =1)

9 burpees