Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 3 Low Hurdle Step Over
3x 3 High Hurdle Step Under
Strength
Back Squat - 5 x 95,115,125,135,145
Press - 5 x 75,95,105,110,115
MetCon
21,15,9 rep rds of:
KB Swing (50#) / Push Ups
Strength Time: 25 minutes
MetCon Time: 5 minutes
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