Tuesday 16 April 19

KNH Powerhouse – HIIT

Warm-up

5min jump rope practice

10x

5 broad jumps

5 air squats

5 star jumpers

static stretching – couch stretch, runners stretch etc

Weightlifting

Back Squat (3×3 warm up then 1 1 1 1 working to a 1 rep max)

record your MAX weight

Metcon

Metcon (Weight)

21 min EMOM
min 1 – 200 m row

min 2 – 10 power clean

min 3 – rest