Conditioning 10 Burpees 30 Box Jump Overs 20/18 ( 1 rep will consist of starting on one side and jumping on and off box to opposite side) 30 Wall Balls 20 Toes 2 Bar 20 KB Swings 1.5/1 pood 40 Hand Release Push Ups 40 Weighted Sit Ups 20lb/15lb 50 Air Squats (hip crease needs to be below knee at bottom and stand up straight at top)
Strength
Will be posted on White Board. http://www.youtube.com/watch?feature=player_detailpage&v=SBC902gSIpY