Sept 15

workout #1 group
10 front plate raises
25 sit ups
10 plate circles (10 rt + 10 lt)
25 rev crunches
10 plate single arm upright rows (10 rt and 10 left)
25 SLSUP ( str leg sit up)
3 rounds

workout #2 stations
Station 1
bb strict press
partner style
4x5 reps (increasing in wt each set)

station 2
bench press
partner style
4x5 reps (increasing in wt each set)

station
bb push jerk
partner style
4x3-6 reps (increasing in wt each set)

workout #3 station (track)
50 yard db alt OH carry (25 yards rt then 25 left) + 10 push ups + db OH carry back (both db OH back)
5 rounds

Workout 4 abs
Coach choice



Fire fighter

Workout 1
Conditioning
Walk/jog/run
Alternate 30 sec/ 10 sec

Workout 2
Work strength ( on turf)
3 Db push press+
5 yard oh carry+
3 db push press+
5 yard oh carry+
3 db push press

5 rounds increase wt each round

Workout 3
Tradition strength
squat (goblet/front/back)
6x5
Increasing in wt each round

Workout 4
Abs