June 8th

CARDS

HEARTS = BEAR ROUTINE (MEN 115/50K WOMEN 75/35K)
( 1 bear rep = power clean, front squat, push press, back squat, push press)
DIAMONDS= push ups (men x5 women x 2)
CLUBS= front squat (MEN 115/50K WOMEN 75/35K)
SPADES= burpee

RED FACE= 300 run
BLACK FACE= 25 kb swings

fire fighters
Workout #1 group
yo- yo drill
1 yo-yo every 35 sec. for 10 min.

Workout #2 stations (partner style)
station 1
p1= 10 dips
p2= box step ups small box(until p1 is done)
4 rounds

station 2
p1= 10 incline db bench
p2= lat pull (until p1 is done)
4 rounds

station 3
p1= 10 tire flips
p2= med ball sit ups (until p1 is done)
4 rounds

station 4
p1= 10 bb push presses
p2= sit ups (until p1 is done)
4 rounds

workout #3
abs