December 3, 2019

190312

Warm-up
1 Lap
2 Rounds:
10/side Spidermans
10/side Cossack Squats
10 Walkouts
10 Pausing Wall Squats

Strength
Front Squat (Weight)
EMOTM x 9 Minutes, 1 x Tempo Front Squat:

Sets 1-3: 60%
Sets 4-6: 65%
Sets 7-9: 70%

Tempo= 5 Seconds down, 2 Second Pause at bottom

Metcon
5 Minute AMRAP:

500m Row Buy In, then in remainder-
5 Squat Cleans 155/105
7 Lateral Barbell Burpees

Rest 5"

5 Minute AMRAP:

400m Run Buy In, then in remainder-
5 Squat Cleans 155/105
7 Lateral Barbell Burpees

Metcon (AMRAP – Rounds and Reps)
AMRAP 1
Metcon (AMRAP – Rounds and Reps)
AMRAP 2

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San Antonio, TX 78249
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