It’s not “Fight Gone Bad” because it already went bad, you are now the “Walking Dead” in this version for prescribed work. Partners can split up the work however they prefer in this, the goal is to get it done as fast as possible!
20 Jumping jack
10 Plank high five
3 rounds
_________
:10 Dead hang
5 Air Squat
3 rounds each partner (alternating movements)
_________
:30 bike or row
10 Light KB SDHP
3 rounds each partner (alternating movements)
RXConditioning
100 Wallball (20/14lb.) (10/9ft.)
100 Pull up
100 SDHP (75/55lb.)
100 Cal Bike or Row
For time.
*2 person, split however each team chooses!
Intermediate
100 Wallball (14/10lb.) (10/9ft.)
100 Pull up (Banded or jumping)
100 SDHP (55/35lb.)
100 Cal Bike or Row
For time.
*2 person, split however each team chooses!
Baseline
70 Wallball (10/6lb.) (custom height)
70 Pull up (leg supported or ring row)
70 SDHP (25/15lb. KB)
70 Cal Bike or Row
For time.
*2 person, split however each team chooses!
Single arm overhead carry 200m Right
Single arm overhead carry 200m Left
(Can be scaled to an overhead walk, goal is an active shoulder overhead position, resisting gravity as you brace and walk)
