Thursday 22 Aug 19

22
Aug

Thursday 22 Aug 19

KNH Powerhouse – HIIT

Warm-up

surge workout #4

3x

10 lunges (hold surge in front rack)

10 squats (with surge in front rack)

10 lunges with surge overhead

then

10min

Pistol Practice

(use box, then bench then try to go full pistol on each leg.. )

Weightlifting

Push Press (5,4,3,2)

set 1 5 reps 65%

set 2. 4 reps 75%

set 3. 3 reps 85%

set 4. 2 reps 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 pull ups

20 push ups

30 jumping squats