Friday 9/28/18 Workout

Min 1-5 (6) burpees. 30
5-sets: 5- ring pullups / 10 sec fire fist
100 yard tire drag/ return backward

Thursday 9/27/18 Workout

Min 1-5 (6) burpees. 30
5 sets: 5- pullups / 5- roll outs (big wheel).
100 yard tire drag/ return backward
50 yard tire drag.

Tuesday 9/25/18 Speed Ladder

Min 1-5 6- burpees.
5- 10sec- FIST feet.
Step w/knee raise R/L.
2- (1-2's) Forward.
2- (1-2's) sideways.
2- behind steps.
2- cross overs steps.
2- in-outs feet.
2- in-outs fists.
2- 1-4 , move up
2- icky shuffle.

Friday 9/21/18 Speed Ladder Workout

Up & Back

U- 5-5
2- 1-2"s up/back
2- 1-2's sideways up/bk
5- Behind  U/B
5 Icky Shuffle
5- L-R    L-R  1-4 move up
5- In-outs
1- in out palms

9/18/18 Workout

Min 1-5 (6) burpees.
2-  15feet Fire feet, up/back.
T shape boxes 6-6-6-
3-Speed ladder 1-4 dbl. hops each rung.  Up/back
Step behinds U/B 5
Cross overs 3
In-Outs U/B 3
In-Outs 1- Palms.

9/17/18 Workout

Warm up 30 burpees.
100 bear crawls on fist.
46 lunge walks.
Min 1-5 (10 sec) fire punches-
U shape hops 10-5-5-4.
3- 15ft fire feet.
3-speed ladder- sideways 1-2's, high knees
speed ladder- in-outs (palms).
2x10 U/back L/R step w/ knee raise.
2- ladder step behinds.

9-11-18 Workouit

Min 1-15 6-burppes.
2- 18 ft fire walk. up/back
various ladder exercises.
10- U shape quick feet.
5- R/L step w/knee raise.

9/10/18 Workout

Min 1-5 (6) burpees.
5x5 pullups / deck squats w/ C&OHP (2-15# dbs).
1- min finger hold, (2-15# dbs)
3  18feet Fire feet  up/back
5- up/back behinds
30 up/back R/L step w/knee rise
30 up/back R/L side step w/knee rise

7 up/back in-outs with fist

09/07/18 Workout

5x5 pullups / burpees w/OHP (2-1k)
5x5    "        / squat w/ OPH (2-16k)
2-  up/back  18 ft fire feet,
2-  up/back  18ft side fire feet.
30- L/R step w/ knee raise

9/5/2018 Workout

100 yard bear crawl.
5-up/back - fire feet.
5-    ""        ladder 1-2's forward
5-    ""        in-outs (dbl feet).
5     ""        cross overs
5-    ""        cross behind
5     ""        hands

8/31/18 Workout

5x5 burpees w/ C&P (2-12k)

To avoid pressure in left eye:

5- 5x1 pullup/ burpee w/C&P (2-16k)

5- up/back fire feet.