http://www.youtube.com/watch?v=HUvBTb-0lH8

A.  STRENGTH (Day 3/Week 3)

Reverse Hyper (Light Weight) – 3 x 15 

Hollow Rocks – 3 x 20 

Dumbbell Alternating Press – 3 x 10 (20 reps total) 

Close Grip Bench – 3 x 12 

Bentover Rows – 2 x 15 

Reverse Curls – 2 x 10 

Back Squat – 5 x 5  

Pull-overs – 1 x 20 

RDL – 1 x 15

Pull-overs – 1 x 20 

Weighted Sit-ups – 3 x 30 

B.  Sled Pulls – Marching Band Steps  

6 x 50 yards <->  

C.  GYM MET-CON ONLY

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