1. Warm up/mobilise

2. Tekkers: Sumo Dead Lift High Pull

3. Conditioning:

'Fight Gone Bad'

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Wall Balls 20/14
Sumo Dead Lift High Pull 30/25
Box Jump 21"
Push Press 30/25
Row (Cals)
Rest

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

4. Recovery