A) “Fight Gone Bad”

3 rounds for total reps:

60 seconds of wallball (20/14)

60 seconds of sumo deadlift high pull (75/55)

60 seconds of box jump (20”)

60 seconds of push press (75/55)

60 seconds of row for calories

Rest 60 seconds

 

B) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)