Keith Spondike

Hometown:

Unknown

Gym:

Gender:

Male

Age:

Height:

Weight:

October 16, 2014

Performed at:	HarperFit
Description:	10 Minute Time Cap Choose Moderate Weight for Front Squats 10 DB Front Squats 10 Push Ups 4 Rounds
Results:	30m 00s Performed as RX
Warmup:	30 Squats THEN 4 rounds, 15 second static hold each Plank Superman Side plank right Side plank left THEN 30 Squats
Cooldown:	Team stretch

Date	Name	WorkoutDescription	Results
10/16/2014		10 Minute Time Cap Choose Moderate Weight for Front Squats 10 DB Front Squats 10 Push Ups 4 Rounds	30m 00s Performed as RX