Friday 06/29/2018 Fire Feet

QUICK FEET:
12 feet:  5x up/back 1-2 steps
   "          5x      "       1-2 sideways
    "        5x       "       in - outs

06/27/2018 Workout

5 rounds: 5- ring pullups / 5x5 burpees w/ OHP (2-15# dbs)/ 5x5 (10 sec) forward fire feet
5 rounds: 5- bar pullups / 5x5 burpees w/ OHP (2- 20# db) / 5x5 forward in-outs
5- squat/ OHP (2- 12k kbs)

06/25/2018 Workout

Min 1-15- (6) burpees =90

 5 rounds: 5- towel pullups / quick feet, out-in-out speed ladder/ O-I-O quick hands speed ladder.

05/18/2018 Workout

Min 1-15 6- burpees

5 rounds: 5- towel pullups / quick feet, out-in-out speed ladder/ O-I-O quick hands speed ladder.

Friday 6/15/2018

5-rounds: 5- towel pullups / 5-R/L plyo pushups / 15 sec fast feet.

5- rounds: 5- 18" platform jumps / 25 jump ropes

35 spider crawls w/ pushups

6/14/2018 Thursday

5- sets: 5- Sit up / stand up/ ball slam (25# ball) / 10 sec fire fists.

5 sets: 5- ring pullups / 5- burpees w/ OHP (2-20# dbs).

5 sets: 10 sec fist fires / R/L fire feet.

Wednesday 6/13-2018 Workout

Min 1-15 (6) burpees. (90)

 5- rounds (5- ring pullups ) / 10 sec fire punches / L/R fire feet.

06/4/2018 Workout

Min 1-15 (6) burpees (90)
2-5x5 fire punches (10 sec)

6/8 2018 Workout

Min 1-15 (2) burpees (90)
120 ft farmer walk (alt swings) 2-20# dbs)
5- R/L roll to jog
100 yard forward skips @ 0:34-66
100 yard backward skips @ 0:51-41