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
Press 5 x 70,80; 3 x 95; 5 x 100; 3 x 115; 3 x 130
MetCon
Run 1.4 miles
Strength Time: 11 minutes
Run Time: 12 min 49 sec
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