Aug 24

workout #1 group
Cone conditioning

workout #2 station (wt room)
pull up/db row and push up ladder (row rt+row lt+ push ups =1 rep)
1-5 x 3
then:
get up /burpee ladder (1 get up+1 burpee, 2 get ups + 2 burpees)
1-5 x 3


workout #3 station (platform)
TGU rt and lt
1-5 x 3
then:
dead lift/run
1-5 x 3



Fire fighter

Workout #1 group
bb warm up (review)

Workout #2
5 cauldrons rt
5 cauldrons lt
5 presses rt
5 presses lt
max rounds for 10 min. partner style

Workout #3
10 yard walking lunge men = 20-30 lbs women = 5-20 lbs
10 db curls and press
10 yard DB OH carry5
max rounds for 10 min. partner style
Workout #4
15 Harvards
15 full sit ups
15 push ups
max rounds for 10 min. partner style