March 31

Workout 1 everyone does stations first
Station1
Bungie runs (fwd and bwd)

Station 2
3 hurdle lateral runs

Station 3
Box Havards

Station 4
Jump rope / double under

20 sec work/ 10 sec rest
6 sets at each station then rotate



Workout #2
Group A
Dead lift
5-5-4-4-3-3-2-2
Then
Heavy BB push press
5-5-4-4
Then
Heavy BB jerk
3-3-2-2

Then Challenge
30 burpees. For time


Or


Group B

Workout #2 station
2-5k med-ball routine
10 med-ball thrusters
5 yard walking forward lunge with med-ball
10 med-ball burpees press (no push up)
5 yard walking lunge with rotation with med-ball
10 med-ball push ups
5 yard walking lunge with med-ball over head
10 med-ball situps
3 rounds


Workout #3 Station
Cable circuit
8 close grip lat pulls
8 cable curls
8 cable tri ext.
20 rev. back ext.
5 rounds

Workout #4
30 burpees for time