18 June 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up
Strength
Squat 5 x 95,105; 3 x 115,130,150; 5 x 170
MetCon
5 rds for time of: 6 pull ups/6 dips/10 box jumps
Rest, then
Run 1 mile
Strength Time: 19 minutes
MetCon Time: 14 minutes
Run Time: 9 min 51 sec
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