Sept 13

Workout 1 warm up
3 Squat jumps
3 squats
3 push ups
1 round every 30 sec for 5 min

Workout # 2 skill
KB snatch (single arm)
10 reps partner style
10-15 min

KB sit ups (single arm)
10 reps partner style
10-15 min

Workout # 3
100 squats (front, back, OH)
women 95, men 135

Workout # 4 challenge
3 min. Max yardage board push
Men 90lb
Women 45lb