June 18

Workout #1 group
cone conditioning

Workout #2 station
bench press
lat pulls
10-8-8-6-6-4-4-4
(increasing in weight)

Workout #3 station
tire flips
dips
6x8

Workout #4 station
partner style
curl and press
10-1

Workout #5 group
5 slsups
5 squat jumps
10 full sit ups
5 squat jumps
20 hip lifts
5 squat jumps
40 toe touches
5 squat jumps
80 crunches
5 squat jumps
160 bikes


fire fighters

workout #1 (conditioning)
5 squats
5 squat jumps
5 squats
1 round every 30 sec for 5 min.

workout #2 (work related strength)
plate relay (orange, blue, yellow, green)
carry all the weight on turf 40 yards over head
partner style
everyone does 8 rounds

workout #3 (strength)
Bench Press
4x10 increasing in wt each set

workout #4 (abs)
coach choice