Strength: Dumbbell Bench press
Work up to heavy 5th set of 10 reps.
-60 Seconds: Box jumps @20
-60 Seconds: Dumbbell snatches @50/35
-60 Seconds: AbMat sit-ups (RX+ Toes to rings)
-60 Seconds: Ground to overhead @45/25
-60 Seconds: Pull-ups
-60 Seconds Rest
This workout is performed exactly like Fight Gone Bad. 3 Rounds at 60 seconds per station with no rest between stations. At the end of the 5th station athletes will have a 60 second rest. Athletes can start at any of the 5 stations.