2017-10-10 -- Fight Gone Bad

Meet in upstairs gym at 1610.

WARMUP: 
:30 jumping jacks
:30 lunges
:30 slow squats
:30 forward jacks [ demo here ]
5 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD: 

The five "workout stations":

• Kettlebell swings
• Push-press
• Jacob's Ladder
• Bosu squats [ demo here ]
• Suspension plank with feet in TRX-style bands  [ demo here ]

3 rounds:
1 minute at each of your five stations, no rest between

1 minute rest between rounds

BUYOUT:
5 burpees
2 laps around atrium
10 hand-release pushups
2 laps around atrium
25 situps
2 laps around atrium