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Warm-up Drills
I. Run 400m
II. 4 Rounds of
2:00 x Turkish Get-ups (alt.R/L)
1:00 x Pistols (R+L=1Rep)
III. Mobility

“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments.

Skill Development
2-3:00 of L-sit/V-sit on Paralettes or Rings

Samy Daghir

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