20 SPM Row
Row 5 minutes at 20 SPM Rate for max meters rowed.
-count strokes, stop at 100 regardless of time
Partnered Med Ball Sit Ups
Facing each other with feet/legs interlocked.
Both partners do a sit up at the same time passing the med ball to the partner.100 sit ups
Fight Gone Bad Championship Style
Five rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75/55 pounds
Rest 1:00 between rounds