Weightlifting

15
May

Weightlifting

KNH Powerhouse – HIIT

Warm-up

buddy bike drills – two teams get to 100 cal bike completed AFFAP

Shoulder mobility with PVC, Squat stretches with PVC, buddy stretches (floor split partner has feet in side of other feet and pull on PVC for crazy stretch. shoulder band stretches and wrist stretches

Weightlifting

Pause Front Squats 3×3 warm up

Pause Front Squat 3×5 working set at 75% ORM

Metcon

Paused Front Squat

Metcon (AMRAP – Rounds and Reps)

10 amrap
15 squat plate to overhead

10 hand release push ups

5 HSPU