High Bar Back Squat
3x5 @ 70% 1 Rep Max
Tabata Fight Gone Bad
8 Consecutive rounds 20 sec. work/ 10 sec. rest for each exercise.
There is no rest between exercises.
Wall Ball Shots M#20/ W#14
Sumo Deadlift High Pull M#75/W#55
Box Jumps 20” all
Row for Cal
Complete as many Reps as Possible in...
3min, 6 min, 9 minutes in the following order
20 Box Jumps M24”/W20”
20 Wall Ball Shots M#20/W#12
20 DB Hang Power Snatch (10 Left/10 Right) M#45+/W#30+
Rest 1 minute after each time period.
Begin at top of list for each interval
Score for total reps in each cycle
Divide Class into 2 Teams and complete work For Time:
400 M Prowler Push + #90
4000 M Row (divided in 250m Sprints) (2 Rowers available per team)
400 M Prowler Push
(no more than 2 people working per team at a given time)