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