‘Fight Gone Bad’ – 3 rounds for reps:

1.         Wallball

2.         Sumo Deadlift High Pull (SDLHP)

3.         Box Jump

4.         Push Press

5.         Row (calories)

6.         Rest 1 minute

Coach’s notes:  For this workout perform 1 minute at each exercise with no rest between.  Once you have done all 5 exercises, rest for 1 minute exactly, then repeat for 3 rounds.  Record the number of reps for each exercise in each round (this takes a bit of record keeping, so have pen and paper handy).  For guys the wallball is done using 20 lb and gals using 12lb.  For guys the SDLHP and Push Press are done using 75 lb and gals using 55lb.  Box jump is to 20 inches.  For the row use calories as reps.  If this is your first time have fun!  Post total reps as a score to comments.