Warm up

4 rounds

5 swimmers

10 high pulls each arm

10 sky reaches each side

5 flat foot jumps

20 calf raises/ 20 toe raises


5×5 push press

Between sets


10 bent over lateral raises


Fight gone bad

3 rounds each for reps

One minute at each station

Wallball 20/14 10/9

SDHP 75/55

Box jump 20”

Push press 75/55

Row calories

Rest 1 minute

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