Wednesday 8 Jan 20

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