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
Strength
Press 5 x 55,65,80,90,100; 6 x 110
MetCon
For time - 25 dips/25 alt db bent over row (25#/hand)
Strength Time: 13 minutes
MetCon Time: 8 minutes
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