23
Jul
Tuesday 23 July 19
KNH Powerhouse – HIIT
Warm-up
5 min DU practice
shoulder stretches (rotate crossover symmetry)
lax ball, bands, first rib smash, lat stretch, wrist stretch
Weightlifting
Bench Press (5,4,3,2,1,1,1)
set 1 5 reps 50%
set 2 4 reps 60%
set 3 3 reps 70%
set 4 2 reps 75%
set 5 1 reps (1, 1,1) 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
400m run
20 slam balls
10 pull ups