March 21, 2018

180321

Warm-up
15 Calorie Row + 15 Slow Air Squats + 3/side Spiderman w Reach
10 Calorie Row + 10 Slow Air Squats + 2/side Spiderman w Reach
5 Calorie Row + 10 Slow Air Squats + 1/side Spiderman w Reach

Strength
Back Squat (Weight)
EMOTM: 1 Pause Back Squat (5 seconds down, 3 second hold in bottom)

Set #1- 50%
Set #3- 55%
Set #4- 60%
Set #5- 65%
Set #6- 68%
Set #7- 71%
Set #8- 74%
Set #9- 77%
Set #10- 80%

Metcon
Metcon (Time)
4 Rounds, Every 4:00:
300/250 Meter Row
20 Wallballs (20/14)
15 KB Swings 53/35

Score= Slowest Round

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