WARM UP
2 Rds
5 Shuttle Runs
5 Cal Push Press
8 Jumping Air Squats
8 KB SDHP
Dynamic Stretch
STRENGTH
Strict Press
Warm Up Set
(6)2 60%
(4)2 70%
(2)2 80
WOD
For Total Reps
3 Rounds “Fight Gone Bad Style”
1 min. Max Effort – Roll-ups
1 min. Max Effort – Medball Cleans 20/14
1 min. Max Effort – Calorie Bike
1 min. Max Effort – Sumo Deadlift High Pull
Rest 1min
ICING
1 Min Burpee over the DB
500 Meters on Ski Erg
2 sets of 50 DU
