8/29/18 Workout. Basement

5 rds: 5- pullups / 20 spiderman craws w/pushups / lunge walk stairs.
5- 2- flight steps. quick feet.
5-up-back fire feet.

8/28/18 Workout

Min 1-15 (6) burpees.
5-sets- up/back fire feet.
5 sets-      "    forward 1-2's
5 sets - up/back in- outs (2-feet)
5 sets - step behinds
5 sets - step overs.

Friday 8/24/18 WOD

Min 1-15 (6) burpees =90

5-up/back fire feet.
5-    "     in-outs sideways
5--  "  zig-zag crossover
5-   " zig-zag step behinds

Wed. 8/22/18 WOD & Fire Feet

Min 1-5 6- burpees.
Min 1-10- 5- ring pull ups / 5- burpee w/ OHP (2-12k kbs)
5- up/back fire feet
5-     " Zig-Zag step over
5-      "  Zig Zag step behind
5-     "  In- outs (2-feet)

08/20/2018 Workout

min 1-5 (6) burpees
5-up/back 1-2's
5- " "    up/back fire feet
5- "   "behind steps
5- up/back in-outs
5-  up/back zig zag

Friday 8/17/18 Fire Feet

5- up/back fire feet
5- forward 1-2's  up/back
5- in/outs up/back dbl feet
5- zig-zags up/back
10- 1 way zig-zags  felt good.

11/14/18 Workout

Various speed ladder workouts.
5- 5 sec iron cross holds at 30 sec intervals
100 yard forward skips. @ 040 sec.
Speed.  48 step behinds. Hedge to mail box.
Hand ladder.  in-out. fists.
Hand ladder L/R in boxes.
Side to side, low crouch.  5-back & forth.

08/13/18 Workout

Min 1-15 (6) burpees.
5- 5 seconds iron cross holds, slings under elbows.
5- rds. 5- pullups / 5- deck squat w/ball slam (25#)
5- 10 second hold, iron cross holds/  1- rollout / 5- side step overs, (18" platform)
various fire feet
5 x 5 R/L/R quick feet.  Lean against bench.
step behinds. up & back drive way.

08/10/18 Workout

Min 1-15 (6) burpees.

Wednesday 8/8/2018

Min 1-15 (6) burpees
5 rds: 5- pullups / 10 squats.

8/1/2018 Workout

Min 1-15 (6) burpees
5x10 palm-fingers-fists (knees)