Wednesday 17 April 19

KNH Powerhouse – HIIT

Warm-up

200m jog

crossover symmetry

foam roll lats, upper back

shoulder rolls, chest opners (pvc pass throughs)

go over bench positions, partner spotting

Weightlifting

Bench Press (3×3 1 1 1 1 working to a 1 rep max)

Partner up. 20 min to work to a 1 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
400m Run

5 Deadlifts 195/150

3 pull ups