4 stations: split up all people in 4 groups

1) front squat 6-6-6

    Jump rope for 1 minute  fast!!

    25 MB slams fast and explosive 

    25 toe touch abs, 50- 2 sec pause abs 

 2) push press with DB. 6-6-6

  planks 30 sec to front and both sides x2 

 20  DB burpees 

30 ski jumps (15 each side) good form 

3) 30 squat jumps

    20 bicep curls/10 push-ups x2

    100 abs choice

     40 kb swings

4) 25 kb upright row 

     20 DB deadlift 

 10 sec sprint in place then 2 burpees x5 

MB run ( 200 yd run with MB)

Jesse Kelley who helps out with the Clarion swimming team in the weight room, placed 3rd in the clean and jerk and snatch exercises at the pittsburgh barbell weighlifting competition today!