OneWorld 35

5 May 2010

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 5 Back Squat 45#
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Front Squat 3 x 100,110,120,130,140
BenchPress 3 x 155,170,180,190,200

MetCon
4 rds for time: 5 Pull Ups/10 Box Jump/15 Push Press (75#)

Strength Time: 25 minutes
MetCon Time: 14 minutes