3 Rounds of:

Wall-ball (20/14 lbs)
Sumo deadlift high-pull (52/40 kg)
Box Jump (20″ box)
Push-press (42/35 kg)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. One minute rest at the end of each round.

This workout is commonly named “Fight Gone Bad”. We have increased the weights used to ensure you develop more strength with intermittent high intensity exercises.

WARM UP:

Samson – Spiderman – Pigeon Stretch
Calf Stretch
Jumping Lunges, 10 reps
Push-ups, 10 reps
Pull-ups, 5 reps
Sit ups, 15 reps

SCALING:

Reduce weights where required.