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
Strength
Back Squat 3 x 95,115,135,145; 5 x 155
Press 3 x 95,100,105,110,115,120
MetCon
4 rds for time: 4 Hand Stand Push Ups/10 KB Swings (40#)/15 Air Squats
Strength Time: 21 minutes
MetCon Time: 9 minutes
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