July 5

workout#1 stations
partner style ladders

#1 power snatch /or press (or BB/DB squat and press)
continuous partner ladder 1-5,
8 min. (SCALE WT AS NEEDED)

#2 DB up-downs (man makers with no rows, just push up stand up press)
continuous partner ladder 1-5,
8 min.

#3 box jump/push up combo (example 1 box jump+1 push up, then 2 box jumps +2 push ups)
continuous partner ladder 1-5,
8 min.

#4 shuttle run
continuous partner ladder 10-50yards and back,
8 min.

THE TWIST
after the 1st 8 min rotation everyone = 50 kb or db swings
after the 2nd 8 min rotation everyone = 50 toe touches
after the 3rd 8 min rotation everyone = 50 kb or db swings
after the 4th 8 min rotation everyone= 50 full sit ups