Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up
Strength
Deadlift 5 x 135,155,165,180,205,235
MetCon
800 m run - 30 dips - 30 pull ups - 400 m run
Strength Time: 14 minutes
MetCon Time: 19 minutes
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