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
Squat 5 x 95,115; 3 x 130; 5 x 140; 3 x 160; 1 x 180
MetCon
5 rds for time of: 7 pull ups/7 dips/10 wall ball (20#)
Strength Time: 19 minutes
MetCon Time: 15 minutes
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