111018

SWOD:

Press 5x5 @ 90% of 5 RM (Add 5lbs to last workout for Noobs)
Strict Chin Ups 3 x max reps


Noob DWOD:
Squat 3x5 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start

PT DWOD:
Squat 5x1 - 90+% of 1 RM

*Rest 5 minutes between efforts. During the rest complete the following:

1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start