1 July 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3x5 Push Ups/Squats
Squat - 45x5, 95x3, 115x2
SWOD
Squat - 5 x 5 135, 155, 165, 175, 180
Bench - 5 x 5 135, 155, 165, 175, 185
MetCon
5 rds for time:
Sprint - 40 yds
Pull Ups x 5
SWOD Time: 37 minutes
MetCon Time: 8 minutes
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