24
Jan
Strongman Friday!
KNH Powerhouse – HIIT
Warm-up
10min DU practice
3x
5 ring dips
5 ring rows
couch stretch, pigeon stretch, first rib smash, pvc pass thrus, shoulder rolls, foam roll
Farmer’s Carry (3×5)
warm up then at your heaviest
1 rep is down and back.
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
10 single kb snatch ( 5 each arm)
10 goblet squats
10 sit ups
fit
8 single kb snatch (4 each arm)
8 goblet squats
8 situps
beginner
6 single kb snatch (3 each arm)
6 goblet squats
6 situps
