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 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Squat 5 x 95,105; 3 x 120,135,150; 7 x 165
MetCon
Tabata 1 arm KB swings (35#), 5 per arm
Strength Time: 19 minutes
MetCon Time: 4 minutes
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