workout #1 station
5 ball squats
5 push ups
5 ball squats
1 rounds every 30 sec for 5 min
workout #2 station
40 yard sled run (men =100-125 women=45-70)
then:
20 ball slams
then:
40 yard sled run back to start
then:
20 push ups
5 rounds (partner style)
workout #3
Group A
bb push press
5-5-5-5-5
Group B
db shoulder complex
5-db curls
5-db front raises
5-db upright row
5-db presses
5 rounds
workout #4
med-ball sit up routine
10-med ball toss sit ups
10-med ball mountain climbers
10-med ball russian twists (rt<=1)
10-med ball rotational tosses (rt<)
4 rounds
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