STAMINA & "FIGHT GONE BAD"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Dynamic Warm Up

2. Stamina (3 rounds)

• Tuck or L-sit, 30 sec hold
• Ball Prone Superman, 10 reps
• Floor Bridge, 10 reps
• Ring Support, 30 sec hold
• SLRDL, 10 reps

3. Work Capacity - "Fight Gone Bad" - 3 Rounds for max reps:

• Wallball (20/16#)
• SDHP (75/55#)
• Box Jump (20/26")
• Push Press (75/55#)
• Row (calories)

Rest 1 minute after each round.