WARMUP
2 SETS
6 Medicine Ball Kang Squat
6 Alt. Step-Ups
6 Barbell Strict Press
:45 Row
Into…
EMOM x 5 MINUTES (:30 ON / :30 OFF)
MIN 1 – Wall Ball Shots
MIN 2 – Barbell Deadlifts
MIN 3 – Box Jumps
MIN 4 – Barbell Push Press
MIN 5 – Cal Row
STRENGTH
Deadlift for load:
5×3
Pausing Deadlift*
*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.
(Score is Weight)
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)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
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