Fight gone really really bad!

Met Con: 3rds

25 push-ups

200 m run

25 Russian twists (per)

200 m run

25 Burpees

200 m run

25 abmat sit-ups

200 m run

25 imaginary wall balls

200 m run

Rest 3 minutes between rds

*imaginary wall balls: the athlete will squat with the med ball in the front rack. When you come out of the squats fully extend arms overhead and release the ball. The ball only needs to leave your hands. Then catch the ball and repeat!

Warmup: 400 m run

Then

3rds

5 inch worms, hands past shoulders in plank position

10 knee to elbows

30 second squat hold .

Mobility: couch on wall ball, add, dislocates, child on med ball