Warm-up: 10 OWLs (45/25lb plate), 10 Air Squats, 10 Good Mornings (45/25lbs), Perfect Squat on Wall (1 Minute) x2, 10 Arm Circles (All Ways)
Deadlift: Work up to Heavy Single
Speed Deadlift: 1 rep every 30s for 5 minutes
MetCon – For Reps:
PARTNER WORKOUT – 12 Rounds Total (6 each)
20 Seconds on, 20 Seconds Off (1 Person Works, 1 Person Rests)
Finisher: Buddy Carry (300m) or Sandbag Carry (300m)
“One day more! Another day… another destiny. This never-ending road to Calvary; these men who seem to know my crime will surely come a second time. One day more!”
That’s right my Ktown peeps, one day more of FRIEND WEEK! We can’t wait to see the new faces and old faces too, of course! Remember Monday, aka a little day known as Memorial Day, we will only be open for the 8am and 9am classes, unless 23 people ask for a different hour.
On another note, I don’t know if you guys realized, but we are without Coach Cheese/Squints/ Cesar for a while. He’s living it up in Italy. Yes, I’m jealous, though we can’t all live a charmed life. We will miss him during his vaca from the real world, but he is going to do a little post series on working out in another country and whatever else he feels like writing about. Exciting!
10 points to whoever knows where the above quote is from without looking it up,
<3 Coach Miss J