Thursday 28 Nov 19

KNH Powerhouse – HIIT

Warm-up

3x

10 weighted good mornings

8 tuck jumps

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