18
Jun
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
or
2000m row
200 air squats
(run is 1 lap around block, then down to 400m mark and back to gym)