Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Back Squat (45#)
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
Deadlift 5 x 135,155; 3 x 175,200,220; 5 x 245
MetCon
6 rds for time of: 200 yd run/10 kb swings (50#)
Strength Time: 14 minutes
MetCon Time: 18 minutes
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