Wednesday 22 May 19

22
May

Wednesday 22 May 19

KNH Powerhouse – HIIT

Warm-up

5min cardio

Chest openers, upper back stretch. Wrist/fingers

Weightlifting

Bench Press (3×3 warm up then 3×5)

Bench with “boards”

65% of 1rpm

3x

1 full rep

1 rep with 1 plate

1 rep with 2 plates

1 rep with 1 plate

1 full rep

Alt each round with your partner. Partner will place plate on chest (no more than 30lbs) and then will spot.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 amrap
200m run

10 V-ups

6 Turkish get ups (3 each arm)