Strength: Back squat
-10 Minutes to work up to a HEAVY double
17 minutes: (Fight Gone Bad Style)
Three rounds of:
-Wall-ball shots @20/14
-Kettlebell swings @70/53 (Russian)
-Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.