July 16, 2018

180716

Warm-up
3 RNFT:
100m Run
3 Scap Retractions + 3 Kip Swings
6 Push Up to Down Dog
9 Air Squats

Strength
Split Jerk (Weight)
5 Sets x 3 Reps

*Immediatly do 8-10 (a side) Reps DB Bent Over Rows after each Set

Start at 60% of Split Jerk, & Build.

Metcon
Metcon (AMRAP – Rounds and Reps)
12" AMRAP:

8 Pull Ups
8 DB Push Press (2 x 50/35)
8 Box Jumps 30/24"

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