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 65,80; 3 x 90; 5 x 100; 3 x 110; 5 x 125
MetCon
6 rds for time of: Boxing - 2 minutes heavy bag, 1 minute rest
Strength Time: 15 minutes
MetCon Time: 17 minutes
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