Difficult roads always lead to beautiful destinations. – Zig Ziglar

Written By Nate Sagez

Warm Up: 400m 

7 Min AMRAP:
30 Jump Rope
20 PCV Pass Thru 
10 Rope Slam 
Prowler Down and Back 


3x 10
Air Squat
Kb Deadlift (light) 
10 yd Broad Jump or 10 step up


Fight Gone Bad
Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)

• Sumo deadlift high-pull, 75 pounds (Reps)

• Box Jump, 20" box (Reps)

• Push-press, 75 pounds (Reps)

• Row (Calories)


In this workout you move from each of five stations after a 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. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Finisher: 3 Sets 
10 Hollow Rocks or Tuck Ups 
20 Controlled Sit Ups (minimize arm throw)

Nate Sagez
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Difficult roads always lead to beautiful destinations. – Zig Ziglar
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