Warm-up: 2 Rounds – 20 Walking Lunges, 20 Kettlebell Power Swings (50/35lbs), and 10 Serratus Push-ups
Front Squat: 3RM, 95%x3, 90%x3
Bench Press: 3×5
MetCon – 21-15-9:
1 Arm DB Bent Over Row (33/25%BW)
Thursday and Friday will be the same workout. Friday will have an alternate workout for those that come in Thursday. But if you are 3x/week Ktowner, might I suggest coming in tomorrow and then choosing either Thursday or Friday?
I bet some of you veterans can guess just what workout is coming up. Keep it secret, keep it safe.