Aug 5

Workout
Cards

Hearts= snatch squat ( men 95, women 65)

Spades= pull ups

Diamonds= get up/ burpees

Clubs= bb push press (men 95, women 65)


Black face cards= 10 bb front squats (men 95, women 65)

Red face cards= 200 run


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