Friday
Warm-up
Warm-up
2 ROUNDS
1:00 Row
10 Step-Ups
10 BB Sumo Good Morning
10 Wall Ball Front Squat
10 Wall Ball OH Press
1:00 Row
10 Step-Ups
10 BB Sumo Good Morning
10 Wall Ball Front Squat
10 Wall Ball OH Press
Into…
1 ROUND
1:00 Row
6 Box Jumps
6 BB Push Press
6 BB Sumo Deadlift
6 Wall Balls
Workout
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Finisher
Metcon
3 SETS
20 Single DB Crush Curl
20 Weighted Sit-Ups
20 Single DB Crush Curl
20 Weighted Sit-Ups
-Rest as Needed b/t Sets-
(No Measure)
KG BB: (35/25)|(30/20)
NOTE: Last Seen 11/13/2021