12 22

                   2015

Warmup:   

2 rounds of:

5 burpees
rotator prehab
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

Burpees

Finisher

10 standing broad jumps

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

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