Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up
Strength
Press 5 x 65,75; 3 x 90,100,110; 5 x 125
MetCon
9-7-5-3-1 rep rds of KB Clean and Press (35#) each arm
Strength Time: 18 minutes
MetCon Time: 4 minutes
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