I'm posting several different workout options for you gals.
If you have anything to add, please email me so I can post it.

Xolo Workout A (Lifting)

Xolo Wokout B (Cardio and Plyos)

Sander's Ab Workout

Nadine's Winter Training


Here is a link to a great website that has all sorts of information about
ultimate skills, tactics, and strategy. Enjoy.

Ultimate Handbook