Friday 2 Aug 19

KNH Powerhouse – HIIT

Warm-up

5 min cardio (row, bike or jog)

runners stretch, hip openers, foam roll IT band

Weightlifting

Back Squat (6,5,4)

PAUSE for 3 secs at the bottom.

warm up 3×3

set 1 6 reps 50%

set 2 5 reps 60%

set 3 4 reps 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
5 HSPU (do YOUR level)

10 wall balls

20 DU or 40 SU