Warm up:  4-5 sets. try to row to 200m exactly – do 1 burpee for every meter you are over

Pre-Mobility: Spiderman, pigeon

Health and Fitness/ Classic 

“Fight Gone Bad”

Instructions: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. (* coach to modify appropriately for each athlete)

The stations are:

1. Wall Ball: 20 lbs men/14 lbs women

2. SDHP 75 lbs men/55lbs women

3. Box Jump: 20″ box

4. Push-press: 75 lbs men/55lbs women

5. Row (Calories)

The clock does not reset or stop between exercises. On call of “switch” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

D. Mobility of choice