January 30

Crossfit: Blackjack 7-7-7
7 Pullups
7 Overhead Lunges
7 Burpees

Athlete Gameday:
Ladder
FW Mat
Med Ball Routine 20 of ea
Lat Plyo Box
Light Lifting

Athlete:
200 Ab Crickets
200 Trunk Twists
Pullups 20
Bench 21-15-9
Dips 2x Fail
Dumbell Kickbacks 3x 8
Alt Arm Curls 3x 8
Chin Ups 2x Fail
Hammer Curls 2x Fail

Fitness 300
50 Ab Crickets
50 Step Ups
50 Situps
50 Pushups
50 Lunges
50 Flutter Kicks
2 Rounds