Level 1

Three rounds of:

Wall-ball (Reps)

Sumo deadlift high-pull (Reps)

Box Jump, (Reps)

Push-press, (Reps)

Row (Calories)

Rest

Level 2

Three rounds of:

Wall-ball, 14/10 (Reps)

Sumo deadlift high-pull, 45/33 (Reps)

Box Jump, 20/16 (Reps)

Push-press 45/33  (Reps)

Row (Calories)

Rest

Level 3

Fight Gone Bad!

Three rounds of:

Wall-ball, 20/14 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20/16″ box (Reps)

Push-press, 75/63 pounds (Reps)

Row (Calories)

Rest

Level 4 Rx

Fight Gone Bad!

Three rounds of:

Wall-ball, 20/14 pound ball (Reps)

Sumo deadlift high-pull, 75/63 (Reps)

Box Jump, 20/16 (Reps)

Push-press, 75/63(Reps)

Row (Calories)

Rest

Motivation

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.

Strength

1-3 Strict HSPU E30 for 10 mins

or

:30/:30 Handstand hold on wall for 5 – 10 rounds.