October 30, 2018

181030

Warm-up
5-4-3-2-1 Reps:

Spider-Man w Reach ea side
Strict Pull Ups
Wall Squats

:30 Row after each Set

Strength
Back Squat (Weight)
Every 2 Minutes:

3 Reps @ 84%
2 Reps @ 86%
1 Rep @ 88%

3 Reps @ 86%
2 Reps @ 88%
1 Rep @ 90%

3 Reps @ 88%
2 Reps @ 90%
1 Rep @ 92%

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

3 Bar Muscle Ups
15 Wall Ball Shots 20/14

*Scale Bar MUs to 9 C2B Pull Ups

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