Mobility

Karine Grit Cup

Karine Grit Cup

Calf Mash
Shoulder Mash Block + Ball

Warm up
Fish Game

Jump on a rower and play 1 round of the fish game.

or 800m Run

Skill
Sumo Deadlift High Pull (Review Sumo Dealift High Pull)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

Rx same weight for Men and Women

Posted
AuthorDan Shrum