Friday, December 14th 2012

Warm-Up / Mobility
- 250 Meter Row
3x
  - 10 PVC Dislocates
  - 10 Lunges
  - 10 Hollow Rocks

Strength
Take 15 minutes to find one rep max on Overhead Squat
Then back off 10 pounds and do 10 reps

Met-Con
- 1000 Meter Row
- 50 Toes 2 Bar
- 30 L-Pull-Ups