STRONGMAN FRIDAY!

10
Jan

STRONGMAN FRIDAY!

KNH Powerhouse – HIIT

Warm-up

frog jumps down

toy soldiers back.

inchworm down

deep lunge with twist back.

static stretching- couch stretch, butterfly, pigeon, hamstring stretch. shoulder rolls and foam roll.

then

20 min work on

yolk walks.

3×3 warm up.

then

5-7 walks with max weight. (last attempt should either be a fail or max effort)

Metcon

Metcon (AMRAP – Reps)

16 min amrap
12 kb swings

12 pull ups (can be with bands)

12 wall ball cleans

fit –

12 kb swings

12 push ups

12 wall ball cleans

beginner-

8 kb swings

8 hand release push ups

8 wall ball cleans