WARM UP
5′ Practice Double Unders
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Ball slam #9/6
10 Hand-release push-ups
10 Sit-ups

SKILLS
Med Ball Clean – Sumo Deadlift High Pull

CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #55/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 06.05.17

ACCESSORY WORK
Superset1
Single Arm Dumbbell Row 3X8-12
DB Single Bench Press 3X10-12
Superset 2
Compound Row 3X15
GHD Wall Ball Sit Ups 3X15-20
Superset 3
Dumbbell Pull Over 2X10-12
Rear Delt Fly 2X12-15

Biceps Curl 28X2
Biceps Curl 28 are performed by taking dumbbells and doing 7 reps half-way down curls w/pronated (palm down) grip; 7 reps half-way up curls w/neutral grip (palms facing each other); 7 reps full ROM w/supinated grip (palms up), and a 7-second midrange isometric hold (any grip you wish)