Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats / 20 rollovers / 30 oh squats / 20 pushups

BENCHMARK
FIGHT GONE BAD

1 minute of each exercise, complete all 5 with 1 minute rest; repeat 3 x for time!

• C2 row for calories
• Push Press
• Box Jump
• SDLHP
• Wall Ball

Durability:  3 rounds

• 50 GHD
• 50 Back Extensions

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