3 Rounds of Fight Gone Bad
In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations follow:
- Wall-ball – 20 pound ball, 8 ft target.
- Deadlift high-pull 75 pounds
- Box Jump – 20″ box
- Push-press 75 pounds
- Rowing Machine
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s 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.