September 6

1. 5 min find 1 rep max push press

2. 3 sets of 6 front squat

3. 10 burpee box hops 24/20
    10 muscle ups
    rest 3 min
    x3

4. 3 rnds
    30 double unders
    10 ohs 135/95
    then right into
    3 rnds
    10 hspu on thin 45s with abmat in middle
    50 foot powler push (make it heavy depending what surface) Guys use three 45 lbs plates and one 15 lb plate on each post. I did that on asphalt outside spc and it was perfect weight, 380 lbs. Two 45s on each post should be good weight for girls. Of course, scale as needed.

5. Sprint 50 yards rest 30 sec x10. Start each sprint with a timer or anything that will make a noise when its time to go. Do not watch the clock run down, this is a drill for reaction speed, so get set and accelerate when the noise goes off.