June 6th

workout 1 (10 min)
station
yard line "hop drill" (side to side)

station
push up ladder walk (push up at each end)

station
10 yard cone drill (fwd and bwd)

station
3 hurdle lateral run

4 rounds each of 20 sec on/ 10 off
rotate to next station after completing all 4 rounds of 1 exercise

workout #2
15 yard lunge (OH/ BB Back/ DB)
Increasing in wt each set
10 min. of work

workout #3 skill
OHS/Back Squat/ Front Squat
sets of 3-8 reps for 10 min.

workout#4
Group A Challenge
10 burpees
10 push ups
5 rounds for time
(record times on white board)

Group B
Partner shuttle run and sit up
p1= 400 p2= toe touches until p1 is done (flip)
then
p1= 300 p2= hip lifts until p1 is done (flip)
then
p1= 200 p2= full sit ups until p1 is done (flip)
then
p1=100 p2= SLSU until p1 is done (flip)
2 rounds

fire fighters

workout #1 (conditioning)
partner shuttles
10-20-30-40-50
5-10 min.

workout #2 (work related strength)
20 sec on /20 sec off stations
station 1 sledge hammer
station 2 sled drag bwd
station 3 push ups
station 4 body squats
station 5 sit ups
complete 6 rounds of each before rotating

workout #3 (strength)
DB curl and press
4x10 increasing in wt each set

workout #4 (abs)
coach choice