Dec 20

Workout #1 warm up
20/10 4 rounds ( work 20 sec/ rest 10)
complete all 4 rounds before rotating to next station
10 sec to rotate to station (8 min. Total)
Station 1= ball squats
Station 2= rope jumps (practice double unders)
Station 3= push ups
Station 4= run/jog (track)

Workout #2 skill
group A
power clean
5-4-4-3-3-3-2-2-1
Increase each set
then establish new 1RM

group B
BB walking lunge/back Squat routine
lunge 15 yards (turf)+ 10 back squats
rest
repeat 4 rounds
Increase wt each set


Workout # 3 challenge
6 power cleans
6 front squats
5 rounds for time
Men 135(scale wt as needed)
Women 45-95 (scale wt as needed)

Workout 4
50 TT
50 Rev. Crunches
50 wipers (45-135lb bar)