17
Apr
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