Warm Up

(est. 9-11 Min)

30:15 x 2 ea group

a. Walk out plank & reach

a. Down dog – cobra

b. Prone Russian twists

b. Alt SL touchdowns

c. Seated arm wall slides

c. DB shoulder rotation

Activation (est. 14 min)

E90 on 90 x 5 rounds 

• 1/1 Heavy Turkish Get Up + 3 Max Height Box Jumps

-then-

3 Rounds Ea Person of:

• 4 Neg. Pull ups (5-1-3)

Strength

3 rounds (est. 12-14 min)

a1. 3 Bench Press

a2. 10 Renegade Rows

a3. 15 MB Ab Toss – Wall

**Rest 60 sec after ea round

WOD: “Fight Gone Bad”

3 Rounds of (est. 17-20 min):

• wall ball
• sumo deadlift – high pull (E/65)
• rope waves – alt.
• push ups
• rower – calories

**Coaches Note: Move from each of 5 stations after 1 minute. Clock does not stop or reset between exercises. After completing all 5 exercises rest 1 minute. If more than 10 people have a 2nd or 3rd wave starting after the 1st minute.