WARM-UP
MOBILITY ROUND
10 Alt. Box Elevated Groiners
10-12 Alt. Wall Ball Around the Worlds
10 Calf + Tib Raises
10 Cat/ Cows
16-20 Elbow Punches
Into…
2 ROUNDS
1:00 Cal Row (EZ-MOD PACE)
10 Sumo Stance Good Mornings
10 WB Front Squat
10 WB Push Press
10 Step-Ups
Into…
1-2 ROUNDS (Time Permitting)
5 WB Thrusters
5 Wall Balls
5 Sumo Deadlifts
5 Upright Rows
5 Box Jumps
5 BB Push Press
Fight Gone Bad
3 rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (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.
“FIGHT GONE BAD (FITNESS)”
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – Sumo Deadlift High Pulls (65/45)
1:00 – Box Jumps (20)
1:00 – Push Press
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
COOL DOWN (ALL)
ON AN 8:00 RUNNING CLOCK…
Foam Roll As Needed…