November 1 - The TKO & 4 Stations

3 – 3 min. rounds (30 sec. Rest between rounds)

1. Jump Rope for 90 seconds – Broad jump to pushup burpee for 90 seconds
2. Jump Rope for 90 seconds - Thrusters for 90 seconds
3. Jump Rope for 90 seconds – Run as far as you can in 90 seconds

Scoring – count total reps for first 2 and total distance for last round

Partner work in 4 groups (6 min. per station)

1. Pullups
2. Band ladders – curls, shoulder press, side raise
3. Situps – Throwdowns – Situps
4. Alternate 25 speed squats – 15 pushups ----perfect form

	burpees	thrusters	run
Alan S
Alan W
Andrea	20	43	400
Bob
Bryan	30	47	350
Byron
Carla	8	21	300
Cotena
David
Dawn R
Dawn S		36	300
Felicia	10	30	300
Greg	25	25	350
Heather P
Jackie	9	24	200
James	10	18	300
Jelena	11	30	350
Jennifer S	14	29	350
Jenny
Jerome	30	26	450
Jess	18	33	500
Jesse
Jessica	18	30	400
Jill
John T
Kris
Lauren	17	18	350
Lee Ann	15	22	300
Lisa B	16	23	350
Lisa Bur
Lynn
Mark	17	28	500
Nan
Nicole
Rholanda	11	21	275
Richard			400
Ron
Serap	13	21	320
Shalya
Sinead
Susan E	8	24	200
Tangela	18	19	350
Telly	18	33	400
Todd	15	29	400
Tonya	17	39	350
Victoria	13	29	400
Ed
Blair	10	15	350
Emily	12	21	300
Leslie	13	30	300
Melissa S
Patrick G			300
Heather G	15	28	300
Amy
Andrea	21	29	350
Andrea J
Andy
Brandi
Caroline
Eric
Erica
Jason	18	25	300
Jenny	14	20	300
Jessica
John	25	34	450
Kim	11	9	300
Lori
Mary	15	20	300
Nancy	13	21	350
Rachel
Richard	18	35	350
Ruth	12	19	300
Susanne
Tina	12	23	385
Wendy	7	23	300
Sindy	15	25	350
Avelino	18	30	375
Brandon
Heather J	16		350
Kate
Kenneth
Kim L			300
Kristee
Marie
Meredith
Muffy
Nishana			300
Vicki
Kenny		26	280
Alan Alyssa 17 7 300 Brianna 18 25 400 Chantel Deja 20 33 275 Dickie 10 20 290 Dwight eve Jessica 21 41 350 Jill B joe Kelly Kenneth 10 16 200 Kristie Leanna Michelle B 15 47 300 Michelle S 19 19 300 Natalie Nicole D Rebecca Twanda