Maanantai 21.12.2020


Fight Gone Bad progression 3/3

Metcon (quality)

With running clock 4 rounds (20 minutes) of :40s Work / :20 Rest:

Wallball shots 20/14lb

SDHP 35/25kg

Box jumps 24/20”

Push press 35/25kg

Calories row

*Focus on good steady pace. 

Accessory (optional)

3 Rounds of: 

20-30s Ring dip bottom hold

30-60s Rest

20-30s Chin up hold

30-60s Rest

14-20 Shoulder taps in HS hold. 

Rest as needed between rounds. 

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