Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under
3x 5 Back Squat 45#
Strength
Overhead Squat 3 x 45,45,45
(hold top 15 sec on each rep, bottom 15 sec on last rep, each set)
Deadlift 5 x 135,155,180,200,220
Strength Time: 27 minutes
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