December 6, 2018

181206

Warm-up
1" Bike + 1" Row, then

2 Rounds:
3/side Spiderman w Reach
6 Wall Squats
9 Sit Ups
:20/Leg dynamic swings

Metcon
5 Minutes Max Cal Bike
5 Minutes Max Cal Row
5 Minutes Max 10m Shuttle Runs

Rest 1"

3 Minutes Max Cal Bike
3 Minutes Max Cal Row
3 Minutes Max 10m Shuttle Runs

Rest 1"

1Minute Max Cal Bike
1 Minute Max Cal Row
1 Minute Max 10m Shuttle Runs

*Athlete may choose which Station to start at!

Metcon (Calories)
Bike Cals
Metcon (Calories)
Row Cals
Metcon (AMRAP – Reps)
Shuttle Runs

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282