Warm up:  
up and back bear crawl, walking lunges, spiderman walks, inch worm walk outs 
Then 2X's

  • 10 precision jumps
  • 10 diamond push ups
  • 10 diamond push ups
    5-7 min Med Ball toss with partner

Mobility:
2:00 min each side seated barbell quad smash

Skill:
tire flips

Workout: "Fight Gone Primal"
3 Rounds, 1 minute of work at each station.
Rock clean and jerk. 
safety vault and sandbag throw over
tire flips
slam ball
bottoms up kb turkish get ups

Rest 1 minute between rounds

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