Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Pull Ups
3 x 15 Ab Mat Sit Ups
Strength
Squat 5 x 75,95,110,120,140; 10 x 155
MetCon
Sprints - 50 yd x 16
Strength Time: 19 minutes
MetCon Time: 16 minutes
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