10
Oct
Thursday 10 Oct 19
KNH Powerhouse – HIIT
Warm-up
2x
monster walk (down and back)
10 air squats
then
2x
5 pull ups (do your level but aim to be on the bar)
10 slam balls
then
foam roll, low runners stretch , couch stretch, shoulder roll, wrist stretch, and lat stretch.
BENCH – MUST HAVE SPOTTER
Weightlifting
Bench Press (8,7,6,5)
8 reps at 65%
7 reps at 70%
6 reps at 75%
5 reps at 80%
Metcon
Metcon (Time)
3 RFT
3 rounds for time of:
25 Assault Bike Calories
25 Burpees
25 Kettlebell Swings