January 4, 2019

190401

Warm-up

Strength
5 Sets:

5 Bench Press (3 second Decent, 1 Second Pause at Chest)

Rest 30 Seconds

5 Bent Over Rows (3 second Decent)
Rest 2" Between Sets

Bench Press (Weight)
Bent Over Row (Weight)

Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:

30 Double Unders
10 DB Dead Lifts 50/35
10 Single Arm DB Push Press (5/side, hold on in front rack while other is pressing) 50/35

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San Antonio, TX 78249
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