Wednesday 13 Nov 19

13
Nov

Wednesday 13 Nov 19

KNH Powerhouse – HIIT

Warm-up

3x

10 mtn climbers

10 air squats

10 push ups

2x

12 lunge hold with db shoulder press

then

10 pvc pass thrus

10 pvc goodmornings

10 stationary inch worms

foam roll, couch stretch, first rib smash

Weightlifting

Yoke Walk (5×5 )

walk the yoke down and back inside the gym.

down and back is 1 rep
take turns.

if you arent walking the yoke you do air squats. next person, you do sit ups, next person you do mountain climbers. etc. until your turn.

yoke weighs 180lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
10 DB hang clean and press

10 double db deadlifts

10 goblet squats