Tuesday 13 Aug 19

13
Aug

Tuesday 13 Aug 19

KNH Powerhouse – HIIT

Warm-up

10min ladder drills (feet then hands)

Then

2X

5 inch worms

10 v-ups

Then

Hip openers

Weightlifting

Back Squat (5,4,3,2)

Warm up 3×3 @ 50%

Set 1 – 5 reps 65%

Set 2 – 4 reps 75%

Set 3 – 3 reps 85%

Set 4 – 2 reps 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP
10 front rack kB squats (kB in each hand)

8 ring dips

200m sprint