“You will be blessed when you come in and blessed when you go out.” Deuteronomy 28:6 (NIV)

Forging Elite Fitness

10/16/12

Super User on Monday, October 15 2012, 09:09 PM
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“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-ball: 20/14 pound ball, 10 ft/ 9 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

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.
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