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