KNH Powerhouse – HIIT
5min on the bike/rower or treadmill
lunge with a twist down, toy soldiers back
broad jumps down, inch worms back.
10 kb swings
10 goblet squats
foam roll, lax ball, runners stretch, couch stretch
Back Squat (3×3 then 3×5 @ 80%)
warm up with 3×3 end with your working weight of 80% of 1rm to do 3×5
Metcon (AMRAP – Reps)
5 Rounds for max calories/reps of:
30 seconds of Rowing (for calories)
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes
Please note your calories plus reps achieved in each of the five sets.