200m run

8 box jumps or step ups

12 ring dips or push-ups

16 weighted walking lunges (suitcase style).

6 rounds with 1 min rest between rounds.

For anyone competing at the THROWDOWN this Saturday the gym will be open during regular class hours for you to workout, practice, or do mobility. Class is NOT mandatory. Use your own judgment.

Photo Credit: Sandro Art & Photography