July 28

5 stations

10 min partner ladders
Group A (move some wt GET HEAVY!) 1-5 reps
Group B (LIGHTER WT AND get your reps on) 2-4-6-8 reps
### NOTE: ONCE YOU CHOOSE THAT'S IT, A OR B, DON'T SWITCH TO WHAT'S CONVENIENT ###

repeat partner ladder for 8 min. rotate to next exercise without rest
complete all 8 min. at 1 station, then rotate after complete

-power clean and jerk/ db curl and press
-board push/ or sled push (group A 10-20-30-40-50 yard ) (Group b 20-40-60-80 yards)
-db incline bench press
-sled run (group A 10-20-30-40-50 yard ) (Group b 20-40-60-80 yards)
-single arm DB/KB sit up



Fire fighter

Workout 1
Shuttle runs
10-20-30-40
10 min
Partner style

Workout 2
Sledge hammer 20 reps
Push up 20 reps
Partner style 5 rounds ( work as fast as you can)

Workout 3
Tire flip 10 reps
Bwd sled pull 20 yards
Partner style 5 rounds ( work as fast as you can)

Workout 4
Squat ( back/ front/ or goblet)
5x5