Aug 4

Workout #1
25 dislocates
10 PVC OHS
4 rounds
Work on form and technique of OHS

Workout #2 skill
single arm KB clean and press
single arm KB snatch
KB swings
Vary sets and reps
5-10 min.

Wokout #3 sled push
45 yard partner style (heavy as you can)
P1 45 yards
P2 DB Curl & Press until
4 rounds

Workout #4 shoulder and core routine
Alt rope slam x 30
Box hand steps x 20
Cousins x 10
Burpee x 5
3 rounds


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