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
-Post results under comments