*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Fight Gone Bad! 

 3 rounds of: 

  • Wall-ball (14/20lbs) 
  • Kettlebell DL + HP (16/24kg) 
  • Box jump (20′) 
  • Push press (55/75lbs) 
  • Row (Calories) 

*Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Goal=At least 250 repetitions (or more).