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; 3 x 180,195,220,250
MetCon
35 Dips/35 Pull Ups
Rest, then
Run 1 mile
Strength Time: 23 minutes
MetCon Time: 10 minutes
Run Time: 9 min 48 sec
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