Tuesday 8 Oct 19

8
Oct

Tuesday 8 Oct 19

KNH Powerhouse – HIIT

Warm-up

2x

10 push ups

20 sit ups

30 air squats

then

1 pull up

1 box dip (or ring dip)

2 pull up

2 box dips

3 pull up

3 box dips

4 pull up

4 box dips

5 pull up

5 box dips

then back down

then

5min DU practice or 1000m row or 50calories on bike

then

lat stretch, runners stretch, couch stretch, and if needed do crossover symmetry

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP
12 power clean (95/65)

12 deadlift (95/65)

30 DU or 90 SU

take 5 min and go over power clean and deadlift form.

PLEASE do not lose form because weight is lighter than usual for DL.