"Fight Gone Bad with a Goal"

Warm Up (3 Rounds):

  • 50 Jump Rope
  • 10 Press w/PVC
  • 10 Pass Thru
  • 10 Trunk Twist

Strength (3 x 5):

  • Bench Press
    * Add 5# to last week *
    * Max reps on last set *

Met-Con (Fight Gone Bad with a Goal):

(3) 5 Minute Rounds with 1 Mintue break between rounds, 1 Minute at each move

20 Reps Each Minute is the goal

  • Wall Ball (20#/14#)
  • SDLHP (75#/55#)
  • Box Jump/Step Up (24"/20")
  • Push Press (75#/55#)
  • Row for Calories
    * Scale to KBs on SDLHP or a weight you can do with the bar *
    * Scale on box jumps as needed *
    * Scale to DBs on Press or drop weight as needed *