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 Back Squat (45#)
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Bench Press 5 x 115,125,135,145; 10 x 155
MetCon
Bike 15 minutes - L4 Interval, 3.6 mi
Strength Time: 10 minutes
MetCon Time: 15 minutes
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