All Levels:

 

A. 10x2 Fronts squats @ 55% w. 3 sec hold in the bottom

 

B. "Fight gone bad"

3 Rounds of:

1 min Wall ball shots 14/20 lbs

1 min Sumo deadlift high pull 55/75 lbs

1 min Box jumps

1 min Push presses 55/75 lbs

1 min Max cal row

1 min Rest

 

Advanced Class:

 

A. 10x2 Fronts squats @ 55% w. 3 sec hold in the bottom

 

B. "Fight gone bad"

5 Rounds of:

1 min Wall ball shots 14/20 lbs

1 min Sumo deadlift high pulls 55/75 lbs

1 min Box jumps

1 min Push presses 55/75 lbs

1 min Max cal row

1 min Rest