workout 1 warm up (pvc pipe only)
20 dislocates
10 OHS
20 yard OH lunge
10 OHS
3 rounds
workout 2 (skill/strength development)
squat ladder (back/OH/front)
increasing in wt each set
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
workout 3 (challenge)
For Time
50 Box jump, 24 inch box
50 Kettlebell swings, men 53 women 35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, bar only
50 Burpees (with push up)
50 body squats (butt to ball)
50 Double unders/150 jumps
fire fighter
workout 1
30 on 10 off (sets of each then rotate)
#1 jump rope
#2 box step up
#3 jog
#4 lateral box run
workout 2
10 bb push press
then:
farmer carry 30 yards (heavy as you can)
then:
10 push ups
4 rounds partner style
workout 3
squat Bach/front/or goblet
5x10
workout 4
RDL
5x10
workout 5
abs
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