Saturday

Pre Warm-Up

3 Rounds 

10 lunges

5 burpees 

+

3 Rounds 

10 band pull apart 

10 jump squats 

5 sit-ups 

 

Warm-Up

Dynamic 

 

Strength

A.) 5 sets 

1.) Floor Press

5×8

2.) Singe Arm KBS 

5×10 on each arm 

 

WOD

Fight Gone Bad 

3 Rounds – 1min AMRAP Per 

WB @ 20/14

SDLHP @ 75/55

Box Jump @ 24/20

Push Press @ 75/55

Row For Cal 

Rest 

 

Cool Down 

Spend 10min on problem areas 

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