9/28/10 - PRESS & METCON

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Press, 5-5-5 reps

4. Work Capacity - 10 RFT:

- Deadlift (135/95#), 15 reps

- Pushups, 15 reps

5. Stamina

- Tabata Situps, 20:10x8

6. Mobility

- T-Ball: 1st Rib

- Anterior Compartment