Oct 9

Workout #1 group
500 rope jumps

or

100 double unders

Workout #2 station (track)
10 yard sled row (Heavy)
10 db clean and press
10 med ball toss and run
5 rounds

Workout #3 station (racks)
bench press men= 95-135lbs women= 45-85lbs
pull ups
5 sets to failure on each
log total number of reps completed

Workout #4 station (platform)
thruster men= 30-40k women= 10-30k
200 run
21-15-9-6-3