January 9, 2017

WARM UP
500m Row
30 Lunges
20 Squats
10 Burpees

STRENGTH
Back Squat
5 @ 65%
5 @ 75%
5 @ 85%

METCON
10 min EMOM
7 Thrusters 95/65
5 Bar Facing Burpees

-3 min Rest-

12 min AMRAP
12 Front Rack Lunges 96/65
10 Ring Dips
50 Double Unders (100 singles)

Posted in KMF Blog.

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