Aug 11

workout 1 (Stations)
station 1
powe snatch
10 min.
work form and tech./ or work to heavy set of 3

then:
30 sec. of KB or DB swings
60 sec. of step ups
30 sec rest
4 rounds none stop

station 2
Bench Press
10 min.
work form and tech./ or work to heavy set of 3

then:
30 sec. push ups
60 sec. jump rope
30 sec rest
4 rounds none stop


station 3
bwd sled pull
10 min.
20 yard sled pulls (partner style)
increase wt each round

then:
30 sec. squat jumps
60 sec. run
30 sec rest
4 rounds none stop

fire fighter
10 cousins

20 pull ups

30 DB RDL

40 toe touches

50 body squats

60 rev crunches

70 mountain climbers

80 wipers (4o each side)

90 hip lifts

100 double unders (300 rope jumps)

run 400

100 double unders (300 rope jumps)

90 hip lifts

80 wipers (4o each side)

70 mountain climbers

60 rev crunches

50 body squats

40 toe touches

30 DB RDL

20 pull ups

10 cousins