June 29

workout #1
5 ball squats
5 squat jumps
5 ball squats
1 round ever 30 for 5 min.


Then: (60 sec stations) complete 5 rounds then rotate to next station.
(rest 60 sec between rounds and 3 min. between stations)

station 1
group A
60s max Power Cleans (men 135, women 95 ) scale wt as needed
group B
60s box jump

station 2
60s max # KB/DB swings

station 3
60s max Double unders (or rope jump)
(Track reps of each for total score)

Then:
lunge series
walking lung 4x 15 yards increasing in wt each set

Then: abs
20 knee to elbows (KTE)
20 SLSUP
20 mountain climbers- 2 count
20 groiners - 2 count
20 full sit ups

fire fighters

workout #1 (conditioning)
partner shuttles
10-20-30-40-50
5-10 min.

workout #2 (work related strength)
40 sled run (down and back)+25 push ups
complete 6 rounds of each before rotating

workout #3 (strength)
DB curl and press
4x10 increasing in wt each set

DB row and push ups (man maker position)
4x8 increasing in wt

workout #4 (abs)
coach choice