Warm Up – Stretch

Skill – Muscle Up

10min of Muscle up progression or max muscle ups.



Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (women 14#)
Sumo deadlift high-pull, 75 pounds (Reps) (women 45#)
Box Jump, 20″ box (Reps) Rx = no step-ups
Push-press, 75 pounds (Reps) (women 45#)
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.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.