20 Alt Spiderman Lunges w/ Pause
20 Mountain Climbers
then
2 Rounds of:
20 S-Leg Medball DL (10/leg)
15 Wallballs
GET STRONG (12 Min)
Deadlift
In 12:00 Complete 10-8-6-4-2
Touch &Go, no bouncing
GET FIT (17 Min)
Fight Gone Bad
3 Rounds of:
1:00 Wallballs 20/14
1:00 Sumo DLHP 75/55
1:00 Box Jumps 20"
1:00 Push Press 75/55
1:00 Row for Calories
1:00 Rest
COMPETITORS EXTRA
Thruster Ladder
Every :90 for 15:00
Choose a weight to start at and add 10/5 to the bar each minute. You can do a Squat Clean Thruster OR take it from a rack
ATHLETES NOTE:
FGB is one of the most classic CF workouts ever. First designed to replicate the high level of conditioning needed in a 3 round MMA fight. Let's see if you're up for the fight, no hiding on any of these movements.