July 16

CARDS

Diamonds= wall ball
Clubs= DB up-down (man maker without the rows)
Hearts= db snatch (each arm)
Spades= BWT walking lunge (1=5 yards, 2= 10 yards, 5=50 yards)

Red Face = 400 run

Black Face = 10 push ups+10 pull ups


fire fighters
Workout #1 group
yo- yo drill
1 yo-yo every 35 sec. for 10 min.

Workout #2 stations (partner style)
station 1
p1= 10 dips
p2= box step ups small box(until p1 is done)
4 rounds

station 2
p1= 10 incline db bench
p2= lat pull (until p1 is done)
4 rounds

station 3
p1= 10 tire flips
p2= med ball sit ups (until p1 is done)
4 rounds

station 4
p1= 10 bb push presses
p2= sit ups (until p1 is done)
4 rounds

workout #3
abs