Magnesium Explosion

"A"SHIFT WORKOUT OF THE DAY (10/26/11)

"FTS"
21-15-9


Push Ups
Crunches
Hose Throws

*Do 21 then 15, then 9 of each exercise. That equals 1 round. Do 3 rounds*
 

"A"SHIFT WORKOUT OF THE DAY (9/23/11)

"TABATA 45"


Shoulder Press – 45lb


Curls – 45lb


Upright Row – 45lb


Bent-Over Row – 45lb

Tricep Extensions – 45lb

Battling Rope or hose

With a 45lb. bar do a tabata of all exercises.
A tabata is 20 sec. on/10 sec rest..... 8 times


***Then Do***
10 Wind sprints (60' In apparatus bay)

100 crunches


MB Ab Work

Fire Death Rate Trends: An International Perspective

http://buildingsonfire.com/fire-death-rate-trends-an-international-perspective

"B"SHIFT WORKOUT OF THE DAY (9/15/11)

"Gorilla Bisquits"

30 Power Snatches
30 Burpees

5 Rounds For Time

Beginners:
Scale Down To 10 reps of each

Then Do:

300 Crunches