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
Bench Press 5 x 115,125,135; 3 x 145,155; 8 x 165
MetCon
5 rds for time of: 5 dips/10 air squats
Strength Time: 13 minutes
MetCon Time: 5 minutes
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