Wednesday 13 March 19


Wednesday 13 March 19

KNH Powerhouse – HIIT


250m row

crossover symmetry

wrist stretch, shoulder rolls, couch stretch runners stretch

pvc pass throughs

5x each with pvc

power clean

front squat

push press

back squat

push press


Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
goal is total weight

4 rounds for load

complete 5 unbroken sets of this complex to equal 1 round. (and do 4 rounds at YOUR speed and at the weight that you can do all movements without setting the bar down between sets)

1 power clean

1 front squat

1 push press

1 back squat

1 push press

time cap is 25 min