>Wicked Workouts


Almost Fight Gone Bad

KB Swings

Wall Ball Shots
Sumo Deadlift
High Pulls
Push Presses
Rowing 5 minute rounds with one min rest in between

Melissa’s SpitFire Workout

warm up 5 mins speed rope or gauntlet
Pistol Squats
Bosu alternating lunges
KB swings
Jump Squats
Burpees with med ball circuit x 3-4 rest 60 sec between circuit

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