4/25/16
1. Warm Up
3 Rounds
18 cal bike
15 pushups
12 RDL @75#
2. Strength
DL 4 x 4 @60/75/80/82.5% 1RM
4 @ 165/205/225/225#
3. MetCon
40-30-20
Push Press @65#/45#
Box Jump
Pullup (sets of 10) only 5 of 20
Time- 24:52
4. Interval
5 x 400m run with 1 min rest
1:57/2:00/2:03/2:05/1:51
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