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
Power Clean 1 x 45,95,100,105,110,115,120,125,130,135,140,145,150,155,160
MetCon
12 x 50 yd sprints (on the minute)
Strength Time: 16 minutes
MetCon Time: 12 minutes
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