Workout #1 warm up
1 min. rotations
station 1= rope jump
station 2 = run (on track)
station 3 = small box step up
station 4 = full sit up
2 rounds (8 min. total)
Workout #2 ladders
ladder 1
Group a (power clean/DB up down) 1-7
Or
Group b (BB thrusters/DB up down) 1-7
then:
15 push ups
15 dips
3 rounds
Ladder 2 groups A & B
Sled run/ squat jump. 7-1
Then:
15 push ups
15 dips
2 rounds
ladder 3
Group A tire flip/ cousin 1-7
Or
Group B. Run/cousin. 1-7
Then:
15 push ups
15 dips
1 round
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