Three rounds:

• 20# wall-ball 10 ft target (reps)
• 75# sumo deadlift high-pull (reps)
• 20" box jump (reps)
• 75# push-press (reps)
• Row (calories)

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.

• 14 sumo deadlift high pull
• 10 overhead squat
• 7 burpees

• Skills:  review sit-up and good mornin'
• Technique:  overhead squat, sumo deadlift high pull, burpee
• Workout:  see Heart Attack Club workout
• 6am, 6pm, 7:30pm
• Mini Park
• Bring PVC if you have it