strength, conditioning

dustin.

darah, melissa.
dustin, aaron, john:

warm up 10:00

6 way complex...

dead lift, row, clean/curl, front squat, push press, pushup.

5 rounds

dustin: 65#

john: 65#

aaron: 2 15# dbs

then:

each minute every minute complete:

3 fspp

5 burpees

15 rounds

dustin: 75#

john: 65#

aaron: 2 25# dbs

cooldown:

50 pullups

50 atomic situps

melissa, darah, danya, ellen:

warm up 10:00

test 50 calories on airdyne:

melissa: 2:40

darah: 3:30

test 500 meter row:

ellen: 1:52

danya: 1:56

then:

ellen/danya:

p1: 15 kb swings, 15 ball slams, 200 meters

p2: rest holding 30# ball

4 rounds

melissa/darah:

p1: 15 kb swings, 15 ball slams, 15 calories

p2: rest holding 25# ball

4 rounds

re-test:

melissa: 3:16

darah: 3:36

ellen: 1:59

danya: 1:59

cooldown:

p1: wall sit

p2: 30 yards bear crawls

2 rounds