Fight Gone Bad, scaled and tweaked for weaker folk, such as myself.
Three rounds, one minute for each exercise (number of reps completed in the final round):
Wall ball*, 12 lb ball (27)
Box jump, 15" (28)
Sumo deadlift high-pulls, 32 lb (23ish)
Push press, 32 lb (26)
Walking lunges** (35)
* With no wall off of which to bounce the ball, I just threw it up and caught it. A little easier than actual wall ball.
** The rower was far from the scene of action, so I planned to sub in skipping, but couldn't find any ropes. Lunges were an act of desperation.
Also, I stopped the clock between exercises so each exercise lasted a full minute, but I got a small break in between. I figure I averaged a 30 sec break between each exercise, and didn't take any extra breaks between rounds. I think I will continue to do it this way the next few times I try it because the equipment is not all in proximity, and also this workout is already really hard! It's about time I got red-faced.
Finished off with eccentric chin-ups (chin-downs?). Just three, and tried to descend over the course of a 20 count.
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