April 2, 2019

190204

Warm-up
2 Rounds:
300 Meter Run
15 Sit-Ups
15 Pushups
15 Superman’s

Directly into…

3 Sets (with an empty barbell):
5 Elbow Rotations (from the back rack)
5 Strict Presses
5 Dead Lifts

Strength
Push Press (Weight)
5 x 5 @ 75%

*3 Second Eccentric

Rest 2 Minutes between Sets

Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds-

3 Minute AMRAP:

6 DB Burpees (2 x 50/35)
3 Bar Muscle Ups

Rest 3 Minutes between each AMRAP. Pick up where you left off in previous AMRAP!

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San Antonio, TX 78249
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