Thursday 4 July 19

4
Jul

Thursday 4 July 19

KNH Powerhouse – HIIT

Warm-up

foam roll back, latts and IT band

shoulder rolls

chest openers, pvc pass throughs

**MUST HAVE PARTNER FOR BENCH**

Weightlifting

Bench Press (6,5,4,3,2,1,1,1 1RM)

set 1 6 reps 50%

set 2 5 reps 60%

set 3 4 reps 70%

set 4 3 reps 80%

set 5 2 reps 90%

then singles til fail aim for 1 rm!

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP
200m run

10 kb swings

15 slam balls

rx is 30lbs slam ball/kb