Warm Up: Jump Rope 1:00 then 2 rounds:

  •  
  • 12 steps duck walk
  • 10 T Push-ups
  • 10 Jump Pullups
  • 10 legs swings each side

Mobility

  • Hip Flexor Wall Stretch

Workout "Fight Gone Bad": 1;00 each movement for max reps, 1:00 rest after each 5:00 round, repeat for 3 rounds

Row

Wall Ball (20/14#)

Power Clean (75/55#) (our sub for SDHP)

Box Jump (24/20”)

Push Press (75/55#)

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