Warm Up
Run 400m or Row 500m
Push Up Compex (x20)
Abmat Sit Ups (x20)
Lunges (x20)
Calf Raises (x10)
Weighted Good Mornings (x10)
3-4 minutes of Double Unders

Skill Work
Push Press
Sumo Deadlift High Pull 

“Fight Gone Bad”

Three rounds of:
Wall Balls (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (20″, both sexes – step ups are a modification)
Push Press (75/55)
Calorie Row

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 1-minute rest 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.

*Please arrive to class early to warm up thoroughly.  We will partner up for this workout, one person will count reps.