Most of you know this as "Fight Gone Bad"-
5 rounds-
Wall ball (20LBS ball, 10' target. If you don't have a 20LBS ball, substitute 2 20 pound dumbbells. Hold one DB in each hand shoulder level. Squat down, then stand up and extend the arms.)
75# sumo High Deadlift Pull
24" Box Jump
75# Push Press
Row (I don't have an answer for a sub since the normal sub is Sumo High Deadlift at 45#. Hopefully everyone has access to a rower.)
Rest
One minute for each station. There are six stations, including rest. Total workout time is 30 minutes. Count total number of reps. For the rower, count calories.
Good Luck!*
