Wednesday 6 Nov 19

KNH Powerhouse – HIIT

Warm-up

5min on the bike/rower or treadmill

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)

Please note your calories plus reps achieved in each of the five sets.