Aug 29

workout 1 conditioning
partner intervals
100
200
100
300
100
400
100
300
100
200
100

workout 2
partner strength endurance routine
P1 21-15-9-6-3 squats (front/OH/ back)
P2 KB rack hold step ups till P1 is done.

workout 3
a20/b 20/c 20
a=bb thruster (95/65)
b= bb OH lunge (95/65)
c= rest
3 rounds (total time 3 min.)
score is total thrusters +total yardage

workout 4
foam roller/core



fire fighters
Workout #1 group
yo- yo drill
1 yo-yo every 35 sec. for 10 min.

Workout #2 stations (partner style)
station 1
p1= 10 dips
p2= box step ups small box(until p1 is done)
4 rounds

station 2
p1= 10 incline db bench
p2= lat pull (until p1 is done)
4 rounds

station 3
p1= 10 tire flips
p2= med ball sit ups (until p1 is done)
4 rounds

station 4
p1= 10 bb push presses
p2= sit ups (until p1 is done)
4 rounds

workout #3
abs