Warm up

400m run at coversational pace

Dynamic ROM

3x 200m run @ 80%

15 Burpeees as fast as possible not timed


"Fight Gone Bad" Test

3 Rounds - 1 minute @ each station


Wall Ball 20/14/10lbs        10'/8'

Sumo Deadlift High Pull  75/45lbs

Box Jump 20"

Push-press 75/45lbs

Row for calories


Walk 200m - jog 200m - walk 200m - run 200m

Foam Roll Problem areas

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