December 1, 2016

Warm Up-

3 Minute Row

10 Barbell Squats

:30/leg Dynamic Swings

10 Spider-Man w Reach

:30/leg Samson Stretch

 

Strength-

Every 90 Seconds for 7 Sets:

Back Squat x 2 Reps

Set 1 & 2: 80%, Set 2 & 3: 85%, Last 3 Sets: 90%+

 

WOD-

In Teams of 2:

5 RFT:

20 Cal Row

10 Double KB Dead Lifts 53/35, 70/44

12 Double KB Lunge (KBs by side) Alt Legs

10 Double KB Dead Lifts

*One Partner Rows, while other completes Dead Lifts & Lunges.  Switch when both Partners complete their movements.

**RX= Unbroken on KB movements!

 

 

 

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