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Monday, September 9 2024

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“Fight Gone Bad”

3 Rounds for Reps/Cals of:

1min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’

1min Sumo Deadlift High Pulls 75/55lbs MRX 65/45

1min Box Jumps 20” MRX 18”

1min Push Press

1min Row

1min Rest

*can open hips on box jumps and jump off*

Core Isometrics

1min L-sit Hold (rings/parallettes)

30sec Plank Bird Dog Hold Left/Right

1min Hollow Hold

30sec Plank Bird Dog Hold Right/Left

1min Squat Hold 1” over WallBall

1min Bar Hang

1min High Plank Hold

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