Warm-up: 500m Row, 10 GHD Sit-Ups, 20 Supermans, 1 Rope Climb (or 10 Pull-Ups), Hip Opener (1 minute), Samson Stretch (1 minute)
Speed Squat: 12×2 @ 60% 1RM
MetCon – Diane:
Congratulations to everyone who ran races this weekend! Ktown is so proud of you. If you haven’t already heard the great news DEATH DAY tees as well as PALEO tees are in! I know it’s been a long time coming, but well worth the wait people.
A little picture fun from the Marine Mud Run,
<3 Coach Miss J