8
Jan
Wednesday 8 Jan 20
KNH Powerhouse – HIIT
Warm-up
3x
10 arm cirlces (forward)
10 jumping jacks
10 arm circles (backward)
then
3x
10 heavy ball over shoulder
5 slam balls
then
3x
10 band pull apart (hold band shoulder level with both hands and pull band “apart”
10 pvc pass thrus
lat stretch, banded tricep stretch, couch stretch, 5 air squats and hold at the bottom for hip opener, shoulder rolls then foam roll concentrating on upper back and lats.
Weightlifting
Bench Press (3×3 warm up then..)
**MUST PARTNER UP
**SPTTER MUST FOCUS ON LIFTER
3×3 warm up
6 reps 50%
5 reps 60%
4 reps 65%
3 reps 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
35 DU
20 DB shoulder to overhead
20 renegade rows
fit
70 SU
15 DB shoulder to overhead
15 renegade rows
beginner
50 SU
10 shoulder to overhead
10 renegade rows
