WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
10 ALT. COSSACK SQUATS
8 SUMO STANCE GOOD MORNINGS
6 BURPEE BROAD JUMPS
200M RUN
INTO…
8/8 LATERAL STEP UPS*
8 AIR SQUATS (TO A MEDICINE BALL AS A TARGET)**
8 EMPTY BARBELL HIGH PULLS***
*ROUND 2 COMPLETE 10 ALT. STEP-UPS; ROUND 3 COMPLETE 12 BOX JUMPS
** ROUND 2 COMPLETE 10 WALL BALL FRONT SQUATS: ROUND 3 COMPLETE 12 WALL BALLS
***ROUND 2 COMPLETE 10 EMPTY BARBELL STRICT PRESS; ROUND 3 COMPLETE 12 EMPTY BARBELL PUSH PRESS
WORKOUT
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 WALL BALLS (29/14)(14/10)
1:00 SUMO DEADLIFT HIGH PULL (75/55)(65/45)
1:00 BOX JUMPS (20)
1:00 PUSH PRESS
1:00 ROW
-1:00 REST B/T ROUNDS