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Wipe down your gear after use.
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall Balls 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High Pull 75 pounds (Reps)
Box Jumps 20" box (Reps)
Push Press 75 pounds (Reps)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
30 Wave Back Squat @ 55%
Complete as many rounds as possible in 19 minutes of:
3 Muscle Up
1 shuttle Run, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
45 seconds max Tire Flips
45 seconds max Shoulder Press @ 55%
15 Dumbbell Thruster 25% max thruster each hand
Complete as many rounds in 20 minutes as you can of:
15 Air Squats
Fitch Best Competition
No Workout, unless you are competing
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