July 22

Workout #1 group warm up
150 jumps or 50 double-unders
run 100
100 jumps or 30 double-unders
run 100
50 jumps or 15 double-unders
run 100
25 jumps or 10 double-unders
run 100

Workout #2 station (platform)
1 power clean+ 1 front squat + 1 power clean
men = 40-70k women= 20-40k
1 round every 30 sec. for 5 min.

2 min rest

Workout #3 station (turf)
15 yard board push
Men = 90 women=45
1 round every 30 sec. for 5 min.

2 min rest

Workout #4 station (weight room)
3 squats +2 squats jumps + 1 burpee
1 round every 30 sec. for 5 min.

2 min. rest

Workout #5 group
5 push ups
5 toe touches
5 explosive push ups
5 full sit ups
5 clapping push ups
5 slsup
5 chest clap push ups
4 rounds


FF
Workout #1 group
walk-jog-run (alt times 10s- 20s-30s-40s)
10 min.

Workout #2 group
8 wall ball
8 bench press
5 rounds

Workout #3 group
8 db burpee press
8 get ups
5 rounds

Workout #4 group
8 db upright rows
8 db step ups
5 rounds