11 July 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,95,115)
SWOD
Squat - 5x5 - 135,140,145,150,155
Bench - 5x5 - 135,140,145,150,155
MetCon
Sprint - 10 x 40 yds
SWOD Time: 38 minutes
MetCon Time: 6 minutes
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