Warm Up

30 Cal Row
Shoulder Circuit
8 Passthrough
8 Rev. Passthrough
8 Samson/Hip

8 Reps Of each Movement

Met Con

“Fight Gone Bad”

Three rounds of:

Wall Ball, 20#, 10ft. (Reps)
Sumo Deadlift High Pull (Reps)
Box Jumps, 20″ (Reps)
Push Press (Reps)
Row (Calories)

*1-minute rest between rounds

I paced this one far too much in the early round opting only to hit 22 reps for each exercise. My rounds went 105, 95, 90. I needed to go harder earlier!

Jeremey: 290 (Rx)
Charlotte: 266 (Rx)

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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