Mobility:
2 Min Hamstring Roll
2 Min Bow and Arrow Stretch

Warm-up:
8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Kip Swings + 5 Hanging Shrugs
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

Practice Jump Rope Remainder of 2 Min.

Strength:
5-5-5-5-5 Sumo Deadlift

Conditioning:
"Fight Gone Bad"
3 Rounds for Reps...

  • 1 Min Wall Balls (20/14 @ 10')
  • 1 Min Sumo Deadlift High Pull (75/55)
  • 1 Min Box Jumps (20")
  • 1 Min Push Press (75/55)
  • 1 Min Row for Calories

1 Min Rest Between Rounds

Scaled:
Go easy and don't use the full minute