Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)
Strength
Bench Press 3 x 135,155,175,185,190
MetCon
Diane lite: 5 rds for time of - 2 minute bike/10 overhead squats (45#)
Strength Time: 10 minutes
MetCon Time: 21 minutes
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