Warmup
• 400 m Run
3 rounds of:
• 5 Burpees
• 10 Push-ups
• 15 Air Squats
3 rounds of:
• 10 DB Front Raise 15/10#
• 10 DB Side Raise
• 10 DB Shoulder Press
Strength
Shoulder Press
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM
Bench Press
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM
Conditioning
“Fight Gone Bad!”
3 rounds for max reps of:
• 1 min Wallballs 20/14#
• 1 min Sumo Deadlift High-pull 75/55#
• 1 min Box Jump 20″
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Rest