Wednesday 6 Nov 19

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.