WARM UP
(10-12 min)
- 1 Big Block Run
- 3 Rounds of:
- 5 pullups
- 10 pushups
- 15 air squats
MOBILITY
:60/60 dowel front rack stretch
:60 pvc pass through
:60 tactical frog
STRENGTH ENDURANCE
“FIGHT GONE BAD”
3 Rounds For Total Reps In 17 Minutes:
- 1 min – Wall Ball
- 1 min – Sumo Deadlift High Pull (75/55lb)
- 1 min – Box Jumps
- 1 min – Push Press (75/55lb)
- 1 min – Max Cal Rows
- 1 min – Rest
*Perform 1 min of work @ each of the 5 stations. Immediately move to the next station after 1 minute. Clock does not reset or stop between exercises. One minute break is allowed before repeating each round.
-THEN-
Rest 5 minutes before conditioning
CONDITIONING
As many hill sprints/runs as possible with time left (Cliff Road/35E Entrance Ramp – sidewalk). Rest :45 between runs