Warm-up: Foam Roll T-Spine/Lats/Quads (2 minutes each), 10 Normal/Wide/Narrow Air Squats, 10 Normal/Wide/Narrow Push-Ups, 20 Each Arm 1-Arm KB Power Swings (50/35lbs), 3 Max 1-Arm Dead Hangs (each arm), 2 Minutes Bottom of Squat
Bench Press: Heavy Set of 2
Dynamic Bench Press: 3×3 Normal Grip, 3×3 Narrow Grip, 3×3 Wide Grip (60% of Heavy 2)
Work: 3×15 Banded Back Extensions, 3×12 Elevated Body Rows, 3×10 GHD Sit-Ups
1) NO FREE SATURDAY … why?
2) Ktown has a Ragnar Relay Team which will be running from Chattanooga to Nashville in a two day race that begins tomorrow!
3) Paleo shirts are in for this challenge if you haven’t gotten yours already.
Now more about this Ragnar Relay Team… We want to say thanks already to everyone running on the Ktown Jacked and Tan Team. Our crew consists of Coach G, Coach CBo, Coach Miss J, Robert Orler, Chris Cope, Matthew Cumbee, Lindsey Crosnoe, Crissy Cannon, Katy Kalian, Fran Hahn, and Travis McCroskey. I’m sure this will be an awesome event. We will post feed to Facebook and Twitter so check for updates!
<3 Coach Miss J