6 4 - Fight Gone Bad

 6 4            Th                      2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

1 minute sitting toe touch stretch

Strength:

5 minutes of kipping pull-up or muscle up practice

Workout: fight gone bad  

3 Rounds, on the min, 6^th minute rest:

 Wallball, 20/15

S DL HP, 75/55

Bx Jmp, 20/16

Push press, 75/55

Row (cal) OR HP cleans 75/55

Finisher

20 standing broad jumps

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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