July18

Workout:

Med ball warm up

Then:
4x10 KB Swing @ 53# KB

3x10 BB Good Morning

4x15m weighted Burpee broad jump @ men 2x15# DBs women 2x5 DBs

Then:
5x DL @ bodyweight +
10 DB Push Press @ 30-50% bodyweight +
150 yard run
Every two minutes for 10 minutes

Then:
5x Goblet Squat @ 70# KB +
10x Box Jump +
30yard Burpee broad jump
Every two minutes for 10 minutes
Then:
abs




Fire fighter
Workout 1 conditioning
10min ladder conditioning

Workout #2 work related strength
20 on/10 off (8 rounds at each station then rotate)
- sledge hammer
- tire flip
- rope slam
- sled row
- board push


Workout #3 traditional strength
Bench press
4x5

Workout 6
Abs