January 12th

Crossfit:
Plyo Box 30 Jumps at each height
Pushups 1x Fail
Mat Jumps 50
Pullups 1x Fail
Squats 50

Athlete Workout
Speed ladder
Upright Row 3x 12
Shoulder Press 3x 12
Hang Clean (Dumbell or Barbell) 4x 4
Lat Plyo Box 50 Touches
Roman Chair 3x 15

Fitness Workout
Dumbell Bench 21-15-9
Shoulder Press 21-15-9
Swiss Ball Crunches 100
Plank 3x Fail
Med Ball Routine 20 of ea