Oct 2nd Workout

Volleyball
Squat Machine 5x5
Step Ups 3x 12
Vertimax
Warm up quick 1x12
Power 2x 8
Block 2x 8
Ankle Hops 2x 15
Cool Down Quick 1x 12

Basketball
Pullups 20
Bench 5x 5
Uneven Bosu Pushup 30
Lat Pull 3x 8
T Bar Row 3x 8

Crossfit 2x 20 for each
Bicep Curls
Tricep Ext
Kickbacks
Standing Rows
Shoulder Press
Repeat 2x for Time