Warm up to your working weight with all five movements and strategizing you game plan.
This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to limit you to just a few reps, consider dropping the weights down 55% of your max.
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The only rule is that only one person can be working out at a time.
(If you don't have a friend you are doing it by yourself!)
1 minute Wall Balls 20 / 14#
1 minute Sumo Deadlift High Pull 55 / 75#
1 minute Box Jump 20 / 18 "
1 minute Push Press 55 / 75#
1 minute Calories Rowed
1 minute Rest
10 minute stretches Hamstrings and Hip flexors
banded shoulder stretch
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
500 Meter Row
400 Meter Run
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