July 27

Workout 1
Mod "fight gone bad"

1 min. Running clock CLOCK DOES NOT STOP!!!
Max reps at each station ( no rest between stations/ at 1 min. Record score and hurry to next station and get to work!)
complete 1 min. At all five stations, then rest 1 min. Go through all five stations 5 times.
Score is total reps of all exercises

Station 1- wall ball 12' target (men 20lb, women8-10)

Station 2- SDLHP (men 30 k, women 35lb kb)

Station 3- bb push press (men 75lb, women 45lb)

Station 4- box jump (men 24", women 18")

Station 5- kb swing (men 53, women 25)

Workout 2
Core


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