Warm-Up: 10 Arm Circles in all directions, 10 Walking Lunges, 10 Backwards Walking Lunges, 10 Side Lunges, 10/6 PP (45lbs) x’s 2
Foam Roll T-Spine
Dynamic Bench Press: 3×3 Normal, Wide, & Narrow @ 65% 1RM
MetCon – 5RFT:
15 Hang DB Power Cleans (1/3 BW)
25 Sit Ups
Broad Jump 25m
Suicide Run @ 7, 15, & 25m
Finisher: 3 Max Bumper Plate Holds
-For those of you who may not know this (or cease to remember), the “safeword” at Ktown when running out the door is bananas. In other words, when you run out the door you scream “Bananas!” as loud as possible to warn others that may be coming in from outside. This word foreshadows tomorrow’s events at Ktown very accurately. It’s going to be B-A-N-A-N-A-S, and if you miss it I will personally scold you.
I can barely contain my excitement to watch you all tomorrow….it’s going to be epic.