October One 2009

Warm up:
3 rounds
200M
15 swings
Hip mobility
10 dislocates

Workout:
Fight Gone Better
1 minute of each of the following:
Wall Ball
Row (calories)
Hang Power Clean @ 75#
Push Press @ 75#
Box Jump
Rest

Repeat 3 times

Score is # of reps completed for each except row which is calories burned.

See video for an explanation remembering that we are doing power cleans instead of Sumo Deadlift High Pulls.