1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest
In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down. If unable to bike, complete max calories on the rower or max 10 meter shuttle runs.