03/31/16 Core Workout

10- pushups
10- R/L knee to elbows
10-Sit-thrus
10- spin overs
10-mountain climbers
10-R/L cross leg elbow to knee
10-hip thrusts
10-hanging knees to elbows.

Various stretching, Great improvement.

03/30/2016 Workout

min -1-10  10-R/L swings (16k)
1- 1 min R/L OH hold, (16k0
Min 1-10 R/L 5- bent rows, (20k)
Min 1-5 4- R/L snatchs (16k)
Various stretching

03/25/2016 Workout

5 rds:  40 yard tire jog/ return backwards.

03/23/2016 Workout

50 ft. renegade row crawls (2-20# dbs)
50 ft. lunge walks (2- 20#dbs)
5-R/L roll to jog
80 yard jog
various stretching.

03/22/2016 Workout

5 x 10-squat thrusts / 10- R/L swings (16k)
5 x 50 ft. farmers rack walk/ return OHP walk. (2-12k)
various stretching.

03/21/2016 Workout

Tire workout:
40 yard jog forward / reverse (17"truck tire)
40 yard L/R toss (16" car tire)
40 yard tire push (16" tire)
5x5 sit-up/ stand-ups

03/18/2016 Workout

2 rds:  40 yard bear crawl / return lunge walks
5x5 R/L lateral stretchs (1/2" bands )
5 x 10 Cuban presses ( 2- 7# dbs)
5 x 5 R/L pull downs (1/2" bands )
various stretchs

03/17/2016 Workout

Speed Ladder:
3x in and out, up & back / hop scotch,up &back
 3x 10 Cuban presses, (2-7# dbs)
5x5 R/L lateral stretches, 1/2" band
5x5 reverse rows, ladder

03/15/2016 Workout

5x5 squat thrusts / 3- full ext. pushups
5x5  hanging knees to elbows.
10 feet forward crab walk / reverse crab walk

03/14/2016 Workout

5 rds:  10- squat thrusts / 5- R/L swings (16k)
5x5 roll to situp.- standup ball slams (25# ball)

03/11/2016 Tire Workout

40 yard tire drag (17" tire)
40 yard  backward
40 yard bear craw drag
40 yard tire push
40 yard R/L tosses
40 yard Clean and slam
5- R/L woodchopper tire slams

03/08/2016 Workout

80 yard bear crawl
5- R/ L roll to jog
Min 1-5 10 R/L swings (16k)
50 feet rack walk (16k)
50 feet OH walk
5*3  R/L snatchs.

03/06/2016 Workout

6x10 R/L swings (16k) / 10- squat thrusts
5x5 roll to jog
50 feet rack walk (16k0
50 feet OH walk
various stretches.

03/04/2016 Workout

5x10 10 R/L swings (16k) / 10 squat thrusts
Various stretches.

03/8/2016

80 yard bear crawl
5x5 R/L roll to  jog
50 feet R/L rack walk (16k)
50 feet R/L OH walk
5 x 3 R/L snatches (16k)

3-3-2016

5 rounds:  5-R/L swings (16k)/  10 squat thrusts.
3 rds:  R/L leg stretch (bench0 ? 5- R/L windmills.

03/02/16 Workout

5 rounds:  10-R/L swings (16k) / 10 squat thrusts.