WARMUP:
Dynamic warm-up – length of gym with a jog back
2 Rounds
High Knee Pull
Butt Kick
Figure 4 Stretch
Lunge w/ Hip Flexor Stretch
Specific Warm Up
2 Rounds of Tabata FGB
:20 Work/:20 Rest
Wall Ball
SDHP
Box Jump
Push Press
Row
Rest
WOD:
“Fight Gone Bad”
3 Rounds/1Min Stations
M1: Wall Balls (20/14)
M2: Sumo Deadlift High-Pull (75/55)
M3: Box Jumps (24″/20″)
M4: Push Press (75/55)
M5: Row for Cals
M6: REST and SHAKE IT OUT!
