"Fight Gone Bad" wall balls
Sumo Dead lift High Pulls 75/55
Box Jumps 20/18
Push Press 75/55
row for calories
there will be a running clock, at the end of each minute you will move to the next movement as quick as possible and begin. at the end of 5 minutes you will have 1 minute to rest. you will then repeat this for 3 rounds. count your reps and calories for each round and the coach will keep track of each round. when complete the total reps, and calories while on the rower for all 3 rounds will be your score.
1 minute at each movement, move as fast a possible to the next