TABATA FIGHT GONE BAD

1. WARM UP
Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL
A. For form:
- 40 Shoulder Pass Throughs
- 20 Bridge Ups, hold 5 sec
- 10 Skin the Cats, hold 5 sec
B. 2-3 rounds:
- Side Plank, 30-60 sec hold each side
- SLRDL, 10 reps
- Butt Kicks, 10 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Power Snatch, 6x2
B. Front Squat, 5x5
C. Bench Press, 7x1

4. WOD - TABATA FIGHT GONE BAD
20:10x8
- Wallball Shots
- SDHP (75/55#)
- Box Jumps (20")
- Push Press (75/55#)
- Row