Tuesday:

Workout –

Nebie Day 1:

Teach Plank, Push-up, Squat, JR, and run assessment.

Newbie Assessment:

200 singles

Then:

10 Push-ups

15 Sit-ups

20 Squats

Repeat 1 time

Finish with:

200 singles

Vets:

Fifty Shades of Pain (retest from 12/13/16)
50 Pushups
50 Situps
50 Lunges (ea leg)
50 Yellow Bar Rows
50 Supermans
50 Squat High Pulls (50+, 35+) Make sure we demo (not DL high pull)
50 Side Plank Hip Touches (ea side)
50 Double Unders
50 Wallballs (20/15)
50 Star Jumps
Red: Above
White: at least ½ pushups on toes, 200 singles, SHP (40+, 25+), Wallball (15/15)
Blue: 40 reps, knee pushups, 150 singles, SHP (30+, 20), wallball (12/12), squats for star jumps

Early Finisher:
Slow strength/mobility work
20 Inner and outter leg lifts per side (laying on your side)
10 fire hydrants/leg (rotaing in a circle, forward & back =1)
10 single leg leg lifts from back or on foam roller