Warm Up

2x

  • Short Lap
  • 10 Push Balls
  • 10 Slam Balls
  • 1 Rope Climb
  • Balance Beam QM Up and Back

Mobility

  • Banded Hip Flexor
  • Banded Hamstring Stretch

Workout

"Fight Gone Bad"

3x:

  • 1:00 Wall Ball (20lbs)
  • 1:00 Sumo Deadlift High Pull (75lbs)
  • 1:00 Box Jumps
  • 1:00 Push Press (75lbs)
  • 1:00 Row
  • Rest 1:00

Final Score is the total number of all reps (plus Calories from rowing machine)

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