WARM UP
For completion in any order:
10 ring swings
10 ring dips
10 box jump
10 push press
10 calorie row
SKILL
5:00 to establish max consecutive ring muscle ups
WORKOUT OF THE DAY
“Fight Gone Bad”
3 rounds for max reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jumps (20 inches)
1:00 push press (75/55)
1:00 row for calories
1:00 rest
*Split class into 2 heats and have athlete count reps for each other. Coach athletes to leave around :10 for transition time between stations. Strategize around weaker movements to maximize score.