A) 2 minute row
1 minute roll out upper thoracic
1 minute roll out IT Bands/side
1 minute Banded distraction on Rig
1 minute Couch Stretch/side
1 minute Runners stretch (lunge position)/side
Weighted Glute Bridge x 10/side
Scap activation
B) Every 90 seconds for 18 minutes: (rotate through moves)
Set 1: Overhead Squat x 3
Set 2: Scap Retraction x 10
Set 3: Russian Twist with 20#/14# med ball x 10/side
C) “Fight Gone Bad!“
Three rounds of:
Wall-ball, 20#/14# to a 10’/9′ target (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 (Reps)
Row (Calories)
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
