Aug 3

Workout #1 warm up
1 min. rotations
station 1= rope jump
station 2 = run (on track)
station 3 = small box step up
station 4 = full sit up
2 rounds (8 min. total)

Workout #2 ladders
ladder 1 = (power snatch/ cousins) 1-7
then:
15 pull ups
15 push ups
15 dips
3 rounds

ladder 2 = ( run/burppee) 7-1
1=50 2=100 3=150 etc.
then:
15 pull ups
15 push ups
15 dips
2 rounds

ladder 3 = (dead lift/box jump)
15 pull ups
15 push ups
15 dips
1 round


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 bi curls
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