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 135,155,175,185,195
Front Squat 3 x 95,105,115,125,135
MetCon
KB Snatch: 9-6-3 reps per hand (35#)
Strength Time: 22 minutes
MetCon Time: 2.5 minutes
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