WU: 3 Min Jump rope, 25 Wallball, 25 Situps, 25 Pushups. Stretch
Strength: Sumo Deadlift High Pull and Push Press 5/5-5/5-5/5. Use as a warmup for FGB work up to the weight you are going to use for FGB.
WOD: Fight Gone Bad
K2E during the Red Carpet. We like a full rack.
Wallball Shots 20/14 pound ball
Sumo Deadlift High-Pull 75/55
Box Jump: 20″ box
Push Press: 75/55
Row: calories
Five rounds of five 1 Min. goes followed by a 1 min rest.
Icing: Shoulder Mobility no money, clock on the wall, bands. Get in at least 6 min of shoulder mobility!!!