Work Out of the Day
Back Squat 5-5-5-5-5
then,
“Fight Gone Bad!”
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
or
“Fight Gone Bad! at home 1”
3 rounds, 1 min per station, of:
Db squats, 50/35lb
Db snatch, 50/35lb
Box Jump, 20 in
Single arm Db Push Press, 50/35 lbs
Lateral burpees over Db
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
or
“Fight Gone Bad! at home 2”
3 rounds, 1 min per station, of:
Jumping Squat
Alternating water bottle snatch
Alternating Reverse Lunge
Pushups
Lateral burpees over water bottle
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post reps completed for each round to beyond the whiteboard.