Endurance:  Dynamic Drills ROM – 5 laps

Warm Up:  30 squat/20 rollouts/ 30 OH squats

Strength:  3 rounds

• 10x deadlift (275#/185#)
• 50 double unders

Working Capacity: 

• Row 1000m
• DB full squat snatch 50x (alternating hands)
• Row 750m
• DB full squat snatch 35x (alternating hands)
• Row 500m
• DB full squat snatch 20x (alternating hands)

Durability:  2 rounds

• windmills 10 (r/l)
• wall ball situps 10
• wheel rollouts 10

Endurance:  Dynamic Drills ROM – 1 mile run or 10 suicide laps

Fight Gone Bad Tabata

1 minute at each station with MAXIMUM EFFORT x 5 rounds = 2 minute rest inbetween each ROUND!

• Wall Balls (20# men/14 women)
• Push Press (75 men/55 women)
• Row
• Box Jump
• SDLHP (75 men/55 women)