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
Press 5 x 60,70; 3 x 85,95,105; 5 x 120
MetCon
5 rds for time of: 5 dips/100 m run
Strength Time: 12 minutes
MetCon Time: 12 minutes
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