2021-07-05 BENCHMARK WORKOOUT'Fight Gone



BENCHMARK WORKOOUT

'Fight Gone Bad'
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 35kg/25kg
• Box Jump, 20"
• Push-press, 35kg/25kg
• Row (Calories)

In this workout you spend a minute at each of five stations.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



Face Up Chinese Plank
https://www.youtube.com/watch?v=iLF-mlMpRBA
Face Up Chinese Plank - Set yourself with your heels on one bench and your shoulders on the other and assume a fully extended plank position with focused engagement on your gluteals and abdominals.

Accumulate Five Minutes In The Following Positions:
-Chinese Plank
-Plank

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