Feb 23

Workout #1 warm up
1 min. rotations
station 1= rope jump
station 2 = slide board mountain climbers
station 3 = 2 hurdle lateral conditioning drill (6")
station 4 = full sit up
2 rounds (8 min. total)

Workout #2 ladders
ladder 1 =
Group A (power snatch/get up) 1-7
Group B (wall ball/get up)
then:
15 pull ups
15 push ups
15 dips
3 rounds

ladder 2 = ( run/burppee) 1-6 1=50 2=100 3=150 etc.
then:
15 pull ups
15 push ups
15 dips
2 rounds

ladder 3 = (dead lift/box jump) 1-5
15 pull ups
15 push ups
15 dips
1 round