January 16, 2017

WARM UP
500m Row
2 Rounds
20 Lunges
10 Goblet Squats

STRENGTH
Back Squat (12 mins)
3 @ 70%
3 @ 80%
3 @ 90%

METCON
6 Sets
Every 2 mins
200m Run
5 Burpees

-3 min Rest-

For Time: (15min Cap)
21-15-12-9
Front Squats 135/95
HSPU

Posted in KMF Blog.

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