Tuesday 5 Feb 19

KNH Powerhouse – HIIT

Warm-up

Warm-up (No Measure)

10min

high knees down

butt kicks back

side shuffle down/back

runners stretch

arm stretch with bands

foam roll

Weightlifting

Bench Press (10×2)

15-20min

*MUST PAIR UP* Pause at bottom for 3 count, do not rest bar on chest.

In Between sets do 10 bent over flies.

Metcon

https://www.youtube.com/watch?v=iMNnvhg1JcM

Metcon (Time)

4 RFT (rounds for time)

10 Man makers

40 Du/80 Su

10 weighted reverse lunges (step back weigh is to be in beginning of press position on shoulders)

Rx 20lb weights