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.

ACCESSORY WORK
Superset1
Single Arm Dumbbell Row 3 8-12
DB Single Bench Press 3 10-12
Superset 2
Compound Row 3 15
GHD Wall Ball Sit Ups 3 15-20
Superset 3
Dumbbell Pull Over 2 10-12
Rear Delt Fly 2 12-15

Biceps Curl 28 2
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)