Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up
Strength
Squat 5 x 80,95; 3 x 115,125,140; 7 x 160
MetCon
75 Overhead Squats for time (45#)
Strength Time: 20 minutes
MetCon Time: 10 minutes
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