THURSDAY PROGRAM - RED DAY

​RED DAY 
CONDITIONING PROGRAM

GW
10 AIR SQUATS
10 SWING KICKS
10 PLYO JUMPS
10 MOUNTAIN CLIMBERS
STRETCH

C1- SPEED/POWER
BATTLE ROPES
30/30 - 4 ROUNDS

1 MIN REST THEN..

BROAD JUMPS
30/30 X 4

C2-MC
PARTNER WORKOUT A
10 WALL BALLS
10 SIT UPS
10 BARBELL SNATCHES 55/75 LBS

15 MIN CONTINUOUS - BENCHMARK NUMBER OF ROUNDS COMPLETED

IN THIS WORKOUT EACH TEAMMATE TAKES TURNS DOING THE ENTIRE MOVEMENT AND ALL THE REPS FOR THAT MOVEMENT AND THEN ALTERNATES SO THAT EACH PARTNER MUST DO EACH MOVE 
EXAMPLE:
PARTNER A DOES WALL BALLS
PARTNER B DOES SIT UPS
PARTNER A DOES SNATCHES
PARTNER B DOES WALL BALLS
PARTNER A DOES SIT UPS
PARTNER B DOES SNATCHES
ETC.....

C3-MC
PARTNER WORKOUT B
20 PULL UPS OR RING ROWS 
20 SQUAT THRUST TO LATERAL CONE JUMP
20 CALORIE ROW

15 MIN CONTINUOUS ROUNDS - BENCHMARK NUMBER OF ROUNDS COMPLETED