Tuesday 18 June 19

KNH Powerhouse – HIIT

Warm-up

5 min cardio

shoulder rolls, lat pulls, band shoulder stretch, pvc pass throughs, couch stretch, runners stretch

Weightlifting

Shoulder Press (10,8,6,4)

set 1 10 reps 50%

set 2 8 reps 60%

set 3 6 reps 70%

set 4 4 reps 80%

not a 1RM.

Log last set as your score.

Metcon

Cardio fun! (Time)

Type the details of the metcon
1200m Run

300 SU

(run is 1 lap around block, then down to 400m mark and back to gym)