How to Get Turnt Up and Not Ruin Your Progress

Friday




Fitness

Conditioning

“Fight Gone Bad” 3 rounds for max reps: Wallball Shots, 20/14lbs. SDHP, 75/55lbs. Box Jump, 20″ Push press, 75/55lbs. Row *Rest 1 min*

**With a continuous clock, rotating each station after 1 minute**



Sport

A. “Fight Gone Bad” 3 rounds for max reps: Wallball Shots, 20/14lbs. SDHP, 75/55lbs. Box Jump, 20″ Push press, 75/55lbs. Row *Rest 1 min*

**With a continuous clock, rotating each station after 1 minute**

B. EMOM 12 mins: 20 Double-unders 3 Muscle-ups


How to Get Turnt Up and Not Ruin Your Progress