May 11, 2018

180511

Warm-up
EMOTM for 8"
1) :40 Row
2) :40 Air Squats
3) :40 Row
4) :40 Samson Lunges
5) :40 Row
6) Warrior Squats
7) :40 Row
8 ) :40 Wall Squats

Strength
Back Squat (Weight)
Every 2 Minutes:
Set #1 – 4 @ 75%
Set #2 – 2 @ 80%
Set #3 – 1 @ 85%

Set #4 – 4 @ 80%
Set #5 – 2 @ 85%
Set #6 – 1 @ 90%

Set #7 – 4 @ 85%
Set #8 – 2 @ 90%
Set #9 – 1 @ 95%

Metcon
Metcon (Time)
12–9-6-9-12 Reps:
C2B Pull Ups
DB Front Squats 53/35

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