OneWorld 14

25 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#
3 x 3 Chin Ups

Strength
Overhead Squat 3 x 45,55,65,75,85
Bench Press 3 x 135,150,160,170,180

MetCon
3 rds for time of:
10 KB Snatches 5/arm (35#)
50 ft Bear Crawl
90m Run

Strength Time: 22 minutes
MetCon Time: 7 minutes