1. Warm up / mobilise

2. Explosive Power

5 Attempts at max distance covered by 3 x broad jumps

3. WOD

Tabata Fight Gone Bad

Perform 8 intervals of 20 seconds followed by 10 seconds rest for each of the following movements.

20/14 lb Wall ball (reps)

35/20 kg sumo deadlift high-pull (reps)

21/18" box jump (reps)

35/20 kg push press (reps)

Row (calories)

There is no additional rest between exercises. Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals.

4. Recovery