Feb 2nd

Everyone starts off the day with 100 crunches and 150 ab crickets

Crossfit:
10 knees to elbows
20 pullups
30 thrusters
40 pushups
50 med ball or weighted swings

Athlete
Squat 10-8-5-3
Step up 3x 8
plyo box 20 jumps on each
Vertimax 1x 12 ankle hops
2x 8 power
2x 8 quick
1x 25 Ankle hops
Cool Down 1x 8 power

Roman Deadlift 3x 8

Fitness Program:
Sets of 21-15-9 of upper body
Used for toning