Thursday, November 23, 2023

3 Rounds of:
10 Burpees
Max wall ball (20#/14#)
Max sumo deadlift high pull (75#/55#)
Rest
10 Burpees
Box jump (24″/20″)
Assault bike (calories)
Rest

This workout is a similar format as Fight Gone Bad. In this workout you move from each of the stations after a minute. This is a eight-minute round with the fourth and eighth minutes being rest before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.