SPEED/AGILITY:
Agility Ladder Drills

NEW MOVEMENT/BARBELL:
Overhead Squats

MET.CON:
‘Fight Gone Bad 2.0’

 3 ROUNDS OF:
Station 1: KB Swings
Station 2: Slam Balls
Station 3: Lateral Plyo Skiers
Station 4: Row For Calories
Station 5: PVC OH Squats

In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating the next round. On call of “rotate”, the athletes must move to next station immediately. One point is given for each rep.