3 Sets:
1:00 Max Reps Alternating Box Step Ups
1:00 Max Reps Chair Dips
1:00 Max Reps Alternating Leg V-Ups
1:00 Max Reps Walking Plank
1:00 Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:
This is a "Fight Gone Bad" style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 step ups, start at rep 31 for the first chair dip.
Aim for consistency on all these movements.

3 Sets:
1:00 Max Reps Single Dumbbell Alternating Box Step Ups 50/35
1:00 Max Reps Single Dumbbell Shoulder to Overhead 50/35
1:00 Max Reps Alternating Leg V-Ups
1:00 Max Distance Handstand Walk
1:00 Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:
This is a "Fight Gone Bad" style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 step ups, start at rep 31 for the dumbbell shoulder to overhead.
Single dumbbell shoulder to overhead: switch arms every 10 reps.
Handstand walk: use this minute to practice handstand walk. If you are unable to handstand walk, sub 1:00 handstand hold. DO NOT add this to your score - only the first 3 movements.