I ate to much

KNH Powerhouse – HIIT

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

3 sets

1 min row (easy pace)

5 Alt. V-ups (each side)

5 Wallballs (focus on breathing and arm cycling)

5 Power Cleans (build across)

3 Burpee Pull-Ups

**2. Workout Prep**

1 set

5/4 Calorie Row

3 Toes to Bar

5 Wall Balls

3 Power Cleans (80% of Workout Weight)

1 Muscle Up or Burpee Pull-Ups

Metcon (AMRAP – Reps)

14.4

AMRAP 14 Minutes

50/40 Calorie Row

40 Toes-to-bars

40 Wall Balls (20/14) (10’/9′)

30 Power Cleans (135/95)

20 Burpee Pull-Ups

goal around 130 reps
caling option 1 (Masters 45+)

AMRAP 14 Minutes

30/24 Calorie Row

40 Toes-to-bars or Knees to Elbows

40 Wall Balls (14/10) (10’/9′)

30 Power Cleans (95/65)

20 Burpee Pull-Ups

Scaling Option 2 (Beginner)

AMRAP 14 Minutes

24/20 Calorie Row

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans (light)

10 Burpee Pull-Ups

Weightlifting

Seated Double DB Shoulder Press

3 sets: 10 reps (each side)

GHD Hip Raise

5 sets: 20 reps; unloaded or holding a plate or DB