Thursday 10 Oct 19 – KNH Powerhouse

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