6
Nov
Wednesday 6 Nov 19
KNH Powerhouse – HIIT
Warm-up
5min on the bike/rower or treadmill
lunge with a twist down, toy soldiers back
broad jumps down, inch worms back.
3x
10 kb swings
10 goblet squats
then
foam roll, lax ball, runners stretch, couch stretch
Weightlifting
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
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.