speed does not always kill.

Jan 22nd



This is the best redneck "six pak"





" Power and speed be hands and feet.
Ralph Waldo Emerson

WO du jour:

Morning:

Speed training on my running coarse. set Gymboss to 10 sec. run, 1 min. recovery. The running rate was not full out but a lot faster than in the last couple of months. 21 sets at 2miles.

Afternoon:
6 1 min. sets of "Battling Ropes"
burpees and pull up combo for 20 reps.
28-36kg push jerks for 10 sets of 3.
16kg pull ups

Have a great day suffering and remember the mission is sacred.