Thursday 5 Sept 19

5
Sep

Thursday 5 Sept 19

KNH Powerhouse – HIIT

Warm-up

4x

plank for 45 sec

chest openers, shoulder warm up

Weightlifting

Bench Press (4,3,2,1,1,1,1 til fail)

1 rep max time!!

75% 5 reps

85% 4 reps

95% 3 reps

then singles til you fail.. lets get some gold stars!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
20 DU/40 SU

10 slam balls

10 weighted step ups