Meet upstairs at 1610.
WARMUP:
PVC/stretch
:30 jumping jacks
10 slow squats
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
WOD: FIGHT GONE BAD
The five "workout stations":
1. Rope-trainer machine
2. Push-press
3. Kettlebell swings
4. Squats on BOSU ball [ demo here ]
5. 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:
50 situps
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