Warm up:
400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS
Skill/Stabilizer:
50 double KB sit ups
Strength:
12 min EMOM
every 30 seconds
5 SLDL 80/60kg
Metcon:
Fight Gone Bad
3x 5 minute EMOM with a 1 min rest between rounds
Minute 1 Wall ball AMRAP
Minute 2 Sumo deadlift high pull AMRAP
Minute 3 Box jumps AMRAP
Minute 4 Push press AMRAP
Minute 5 Row for calories
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