July 21

workout #1 warm up
lunge routine (BB/or db)
4x15 yards
increase in wt. each set (remember its a warm up)

workout#2
Group A
20 min AMRAP
10 BB push press (men 115, women 65) scale wt as needed
10 KB swings (men 53, women 24)
10 24" box jump

Group B
20 min AMRAP
10 DB push press (men 35, women 25)
10 KB swings
10 18" box jump

workout 3 skill work
pull ups
ring dips

workout 4
abs coach choice