July 19

workout #1 group
10 front plate raises
25 sit ups
10 plate circles (10 rt + 10 lt)
25 rev crunches
10 plate single arm upright rows (10 rt and 10 left)
25 SLSUP ( str leg sit up)
3 rounds

workout #2 stations
Station 1
bb strict press
partner style
4x5 reps (increasing in wt each set)

station 2
DB incline press
partner style
4x failure

station
bb push jerk
partner style
4x3-6 reps (increasing in wt each set)

workout #3 station (track)
50 yard db alt OH carry (25 yards rt then 25 left) + 10 push ups + db OH carry back (both db OH back)
5 rounds

Workout 4 abs
Coach choice

Fire fighter
Workout 1 conditioning
10min ladder conditioning

Workout #2 work related strength
20 on/10 off (8 rounds at each station then rotate)
- sledge hammer
- tire flip
- rope slam
- sled row
- board push


Workout #3 traditional strength
Bench press
4x5

Workout 6
Abs