0530 class only, Friday, 13 January 2012

Please come 5 minutes early, everyone must sign a waiver prior to class tomorrow.  No one will workout without a signed waiver.

Do the warm up in order and concentrate on PROPER MOVEMENT STANDARDS!!!!

Warm up:
400 m run
HMD x 4
15 sit up
15 back extensions
15 pull up
15 push up
15 air squat

Strength: 
Push Press 3 x 3 x 3

Met Con:
10 minute AMRAP
Partner workout

400 m run (10 air squats at turn around point)
Med ball sit up

Teams score is based on total number of sit ups