Workout of the Day:

1) Coach Led Warm-up

2) “Fight Gone Bad”
Three rounds of:

Wall-balls 20/14 pound ball to a 10 ft target 

Sumo deadlift high-pull 75/55 pounds 

Box Jump 24/20” box 

Push-press 75/55 pounds

Calorie Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

3) Mobility/Stretching

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