FRIDAY 211022

On a 5:00 running clock (1:00 at each station)

Station One = Concept2 Row, 15 calories
Station Two = Box Jump, 15 repetitions (20′ box)
Station Three = Kettlebell Sumo Deadlift High Pull, 15 repetitions (75lb. / 53lb.)
Station Four = Dumbbell Push-Press, 15 repetitions (35lb. / 25lb.)
Station Five = Wallball Shots, 15 repetitions (20lb. / 10lb.)

Rest as needed then,

Tempo Bench Press, 5, 3, 1 repetitions (5 second tempo)

Note: On the station rotation, rest up to 2:00 between rounds and complete a total of 3 rounds. This is a modified version of Fight Gone Bad. On the bench, work up to a 1RM load while maintaining a strict 5 second tempo.

Congratulations!

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