Warm Up
2 Rounds
10 Step Ups each leg
10 Med Ball Cleans
10 Upright Rows 45/30
10 Strict Press 45/30
10 Cal Row
30 sec Sampson Stretch each side
30 sec Up Dog
30 sec Down Dog
Workout of the Day
“Fight Gone Bad!”
Three 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