Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
5-3-1 Day 2-3 Wk 1
Press 5 x 55,75,95,110
Deadlift 5 x 115,145,175,200
Friday 110107
"Rankel"
Complete as many rounds as possible in 20 minutes of:
165 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 40#
Bike 1 minute
8 Burpees part of the WOD
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