Aug 16

Workout:
6-way BB Complex:
6x Deadlift +
6x Bent Over Row +
6x Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
6x Push-up
Three sets men 40k women 20k or Bar

Then:
6x db Weighted Lunge (3 each side) Heavy wt
6x burpee broad jumps
10 sets

Then:
For Time!
db Piston Press (Heavy) +
Pull-up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps
1st round looks like: 10 pistons- 1 pull up, 9 pistons-2 pullups etc.

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