4/3/11 - METCON

1. WARM UP
- T-Ball: Box Hamstring/Pec/Adductor
- Foam Roll: L-Spine/T-Spine
Dynamic Warm Up
- Run 1000m

2. METCON
For time:
- Bench Press (75% of 1RM), 10-9-8-7-6-5-4-3-2-1 reps
- Box Jump (24"/20"), 20-18-16-14-12-10-8-6-4-2 reps
- Wall Climb, 5-4-3-2-1-1-2-3-4-5 reps
- Wall Ball (20# to 10'/16# to 8'), 20-18-16-14-12-10-8-6-4-2 reps

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