Workout for Wednesday, September 30

Our version of "Fight Gone Bad"

1 minute at each exercise, rotate through all 5, rest 1 minute. Count reps, each exercise, each round. 3 rounds total.

Wall Balls (10#)
Sumo Deadlift High Pull (45# bar)
Box Jumps (14" at church, 20" would be better)
DB Push Press (20# dumbbells)
Jump Rope (Divide number of jumps by 5)

Example:

If you start at wall balls, you would do as many wall ball shots as possible in 1 minute, then move to SDHP and do as many as possible in 1 minute, then box jumps, then DB push press, then jump rope. At this point you would have 1 minute rest. Then you would repeat the sequence 2 more times. Add up the total number of reps for all rounds, all exercises and that is your score.

Scaling:

If you are new, or if the above is just too much--please scale back! You can reduce the weight on wall balls, dumbbells, and SDHP. You can do step ups instead of box jumps. You can do jumping jacks instead of jump rope. Try to make it through all 3 rounds.