Work-out: Strength

Warm-up:
2 x lap on track
40 x air squat
40 x jumping lunge
10 x burpee
30 x leg lift
30 x atomic sit-up
20 x superman

Station 1:
4 rounds of
20 x step-up with rock (10 each leg, hold rock in your lap)
10 x slasher-to-halo + 10 x weighted sit-up (with KB)

Station 2:
4 rounds of
1 x BB complex (6 x deadlift, bent-over row, hang-clean, front squat, push press, back squat)

Station 3:
4 rounds of
2 min tire fight
1 min rest

Station 4:
Rock carry between lamp posts (eight total, set the rock down half-way, DON’T DROP IT)

Attendees:
Shay
Kostas
Konstantin
Ed
Lin
Shayda
Brent
Rinat
Reed

Comment: The BB is 13# so you should be able to calculate the weight you used on the BB complex. Keep track of it, so you can monitor your progress in terms of strength. This is a great exercise to practice all the basic lifts.