ADVANCED
A. Push Press
6 sets x 6 reps @70% of 1RM
B. “Fight Gone Bad!”
5 RFT of
1′ Wall Ball @9/6 kg
1′ Sumo Deadlift High Pull @35/25 kg
1′ Box Jump @60/50 cm
1′ Push Press @35/25 kg
1′ Cal Row
1′ Rest
—————
INTERMEDIATE
A. Push Press
6 sets x 6 reps @70% of 1RM
B. “Fight Gone Bad!”
4 RFT of
1′ Wall Ball @9/6 kg
1′ Sumo Deadlift High Pull @35/25 kg
1′ Box Jump @60/50 cm
1′ Push Press @35/25 kg
1′ Cal Row
1′ Rest
—————
BEGINNER
A. Push Press
6 sets x 6 reps @by feel
B. “Fight Gone Bad!”
3 RFT of
1′ Wall Ball @by feel
1′ Sumo Deadlift High Pull @by feel
1′ Step Up @50/40 cm
1′ Push Press @by feel
1′ Cal Row
1′ Rest