Feb 6th

Crossfit: Deck of cards
Diamonds = Burpees
Hearts = Pushups
Clubs = Situps
Spades = Air Squats

Athlete Game Day
Ladder
FW Mat
Lat Plyo Box
Med ball routine
Light weights


Athlete
Upper Shredder
Jumping Pullups 21-19-8
Dumbell Bench 3x 8 Regular, 3x 8 Alternate Arm, 3x 3 Super Slow (3 cycles)
Dumbell Pushup and Alt Arm Row 18 total for each arm

Super Set
Bicep Curl Hang/8 Alt Arm Curls each arm/Curlups Max

Dips 3x FAIL with plate
Incline Curls

Fitness
200 Crunches
50 Lunges
Sets of 21-15-9 Leg Exercises