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
Power Clean 3 x 95,105,115,125,135,145
MetCon
50 yd Sprint (on the minute) x 12
Strength Time: 10 minutes
MetCon Time: 12 minutes
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