Workout #1 warm up
100 yrd run
10 body squats
200 yrd run
10 push ups
300 yrd run
10 body squats
400 yrd run
10 push ups
Workout #2 skill
Power clean
Sets of 3 for 10 min (no more than 3 partners per group)
Increase wt each set-get as heavy as you can!
KB clean and press
Sets of 5 for 10 min (no more than 3 people per group)
Rt and lt
Increase wt each set
Workout #4 challenge
50 KB swings ( men= 53 women=35)
40 box jumps 24"
30 push ups
20 pull ups
10 power cleans ( men 135/60k women= 95/40k
For time
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