28
Nov
Thursday 28 Nov 19
KNH Powerhouse – HIIT
Warm-up
3x
10 weighted good mornings
8 tuck jumps
then
2x
inch worms down
toy soldiers back
then
foam roll it band and hamstrings, runners lunge, forward fold
Weightlifting
Deadlift (3×3 warm up then 5×5 @ 75% of 1rm)
warm up with empty bar then go up from there. end weight of 3×3 should be your 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
6 box jump overs
8 burpees
10 slam balls