Wednesday 6 MAR 19

KNH Powerhouse – HIIT

Warm-up

pvc pass throughs

chest openers

russian twists

seated fwd folds

foam roll, especially lats

Weightlifting

Bench Press (65% of 1 rep max)

MUST partner up. spotting during bench is extremely important. Must have clips if you add weights.

* can use powerlifting curved back in lieu of flat back, make sure shoulders stay in contact with bench

https://www.youtube.com/watch?v=XSza8hVTlmM

Metcon

Freddy Krueger (Time)

for time:

21-15-9

KB swings

burpees