WARMUP
2 SETS x :30 MAX REPS*
MOVT 1: Air / Bootstrap Squats
MOVT 2: Good Mornings (BB Opt.)
MOVT 3: Step-Ups
MOVT 4: Scap Push-Ups
MOVT 5: Row
-1:00 Rest b/t Part 1 and Part 2-
2 SETS x :30 MAX REPS*
MOVT 1: MB Thrusters
MOVT 2: BB Sumo Deadlifts
MOVT 3: Box Jumps
MOVT 4: BB Strict Press
MOVT 5: Row
*Flow from one movement to the next. If needed, take 10s to transition.
WORKOUT
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)
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 17 MINUTES*
20-40-60-an so on…
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press
Cal Row**
*P1 works while P2 rests. Split reps as needed.
**Alt. Cals 15-30-50.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
3 SETS
12 Rower Hamstring Curls
10 Rower Pike-Ups
-Rest As Needed b/t Sets-
(No Measure)
