Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Review movement standards and warm up movements
Part 2 – Conditioning: “Fight Gone…”
Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round.
Count the number of reps completed (count calories for rowing), combine reps from each round for a total score.
Performance: Five rounds of –
- Kettlebell swings (24/16k, with a possibility to UPGRAYEDD to 32/20k)
- Sit-Ups (abmat or upgrade to GHD)
- Hang Power Cleans (115/75lb)
- Burpees
- Dumbbell Thrusters (40+/25+)
- Rest
Fitness: Three to five rounds of –
- Kettlebell swings
- Sit-Ups
- Hang Power Cleans
- Burpees
- Dumbbell Thrusters
- Rest
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