WARMUP
AMRAP x 4 MINUTES
6 Air Squats
4 Sumo Stance Bodyweight Good Mornings
6 Alt. Step-ups
4 Knee/Regular Push-ups
6/4 Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
6 WB Front Squats OR WB to a Target
4 Sumo Deadlifts Barbell OR KB*
6 Box Jumps Step Down
4 Burpees OR Strict Presses*
6/4 Cal Row
WORKOUT
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
(Score is Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
20 Wall Balls (Athlete Choice)
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps (20)
20 Push Press
20/15 Cal Row
*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)
FINISHER
3 SETS
15-20 Empty Barbell Reverse Curls
15-20 Empty Barbell Skull Crushers
1:00 Plate Sit-Ups (Light)
-Rest As Needed b/t Sets-
(No Measure)
