Aug 19

workout 1 warm up
partner shuttle runs
100
100
200
300
200
100
100

Then:

"Barbara"

Five rounds, each for time of:
20 Pull-ups/Modify jumping pull UP if nessesary (NO BUNGYS!!!)
30 Push-ups
40 Sit-ups
50 Squats (butt to ball)

rest exactly 3 min. per round
score is total work time.

example:
round 1= 2:41
round 2= 3:02
round 3= 4:13
round 4= 4:08
round 5= 4:22

18:26+15 = 33:26 total time (+15 is the 5 rounds of 3 min. rest)

Fire Fighters
Workout #1 group
cone conditioning

Workout #2 station
Cable circuit
tri ext
bi-curls
rev grip lat pulls
back ext.
4 rounds of 8-10 reps

Workout #3 station
20 ball squats
15 yard bwt walking lunge (fwd)
15 yard bwt walking lunge (bwd)
20 wall ball sit ups
4 rounds

Workout #4 group
50 rev crunches
30 partner leg tosses
40 rev crunches
20 partner leg tosses
30 rev crunches
10 partner leg tosses
20 rev crunches
5 partner leg tosses
10 rev crunches
5 partner leg tosses