Tuesday 10 Sept 19

10
Sep

Tuesday 10 Sept 19

KNH Powerhouse – HIIT

Warm-up

5 min jump rope or row

Then

Leg swings

Couch stretch, butterfly

Hip openers and foam roll lower back

Weightlifting

Back Squat (4,3,2,1,1,1 til fail)

Warm up with 3×3 or til you hit the weight of your first working set

Set 1. 4 reps. 75%

Set 2. 3 reps. 85%

Set 3. 2 reps 90%

Then singles til fail

Aim for a new 1 rep max!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
400m run(500m row, 15/35 cal on bike)

10 power cleans (65/95)

8 bar facing burpees (do a burpee facing the bar then jump over the bar and repeat)