Warm Up:
Run or Row
3 Rounds
10 cal bike
15 kbs
20 step ups
Strength:
Barbell Front Rack Lunges
3 x 12 (increase weight each set)
WOD:
“Fight Gone Bad”
1 min WB (20/14)
1 min SDLHP (75/55)
1 min Box Jumps
1 min Cal Row
1 min rest
** score is total reps