20
Jun
Thursday 20 June 19
KNH Powerhouse – HIIT
Warm-up
inch worm down (no push up), toy soldiers back. lunge and twist down, air squat back, (rotate L then R).
hip openers, couch stretch, runners stretch, pigeon.
Weightlifting
box squat (10,8,6,4)
set 1 10 reps 50%
set 2 8 reps 60%
set 3 6 reps 70%
set 4 4 reps 80%
height of box: when you sit your leg is at a 90 degree. touch and go, dont rest on box. record last set
Metcon
Metcon (AMRAP – Reps)
Partner WOD
In teams of 2:
(score is # of slam balls combined)
4x
P1 500m row
P2 slam balls
rest 2 min
then.
2x
wall ball pass and squat with partner for 2 min, rest 1 min