BEGINNERS

amrap 7′

12 DL

9 Burpees

rest 1′

amrap 7′

9 Dumbbell Thrusters

12 Jumping Lunge

——————

INTERMEDIATE

amrap 12′

5 Ctb/7 pull Up

10 Push Up

15 Step Up

——————

ADVANCED

Fight Gone Bad

3 rounds of

1′ minute each station 

max Rep of:

WB 20/16 pound – SDHP 75 Pounds – BJ 20 Inch – PP 75 Pounds – Cal Row

 

 

WORKOUT OF THE DAY