19 July 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,65,95)
Press - 5x(45,65)
SWOD
Squat - 5x5 - 115,125,135,135,135
Press - 5x5 - 95,105,110,110,110
MetCon
5 rds for time of:
7 Deadlifts 135#
21 Jumping Jacks
SWOD Time: 24 minutes
MetCon Time: 7 minutes
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