Episode 7 – Back to the Fight Gone Bad

A hat tip to Brian for leading the group while I was out of town. This week was a repeat of the extended Fight Gone Bad format. 1 minute for each movement with a 1 minute rest at the end of each round. 5 rounds.

  1. Push-ups
  2. Bear Hug Lunges
  3. Burpees
  4. Sit-ups
  5. Wallballs
  6. Sandbag Step Ups
  7. Plank
  8. 1 minute rest

If you are looking for something different, try this one out below. Work through all 50 reps of each movement before moving to the next movement. We used a 60 lbs sandbag

  1. 50 Air Squats
  2. 50 Push-ups
  3. 50 Bear Hug Squats
  4. 50 Sandbag Push Press
  5. 50 Leg Lifts with sandbag over chest
  6. 50 Sandbag ground to shoulder, alternate shoulder
  7. 50 Burpees
  8. 50 flutter kicks with sandbag over chest


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