Irish I had a beer…

17
Mar

Irish I had a beer…

KNH Powerhouse – HIIT

Warm-up

*ANNOUNCEMENTS*

WASH YO HANDS

wipe all things down you touch.

kids classes 4-445

3x

5 slam balls

5 slam balls over shoulder

first rib smash, lat stretch, shoulder rolls. foam roll upper back. couch stretch.

Weightlifting

Shoulder Press (3×3 warm up)

strict press.

6 reps 50%

5 reps 60%

4 reps 70%

3 reps 75%-80%

Metcon

Metcon (AMRAP – Reps)

EMOM 16 minutes
odd – 20 russian twists with slam ball.

Even – 5 single arm kb snatch (each arm)

score is combined reps

fit: 15 russian twists

5 single arm kb snatch (each arm)

burn: 10 russian twists

4 single arm kb snatch (each arm)