SHUGYO Training EVO #1 Sandbag PT

10x Burpee Jump Overs

20x Sit-Ups (hold at chest)

6x Turkish Get-Ups (alt sides)

20x Overhead press

6x Turkish Get-Ups (alt sides)

20x Sit-Ups (hold at chest)

10x Burpee Jump Overs

20x Cleans

20x Front Squats

20x Back Squats

20x Shoulder Hold Lunges

(switch soulders between reps - if “weight” touches ground 10x pushups)

**Finish With: Max Rep Push-Ups in 2:00

EVO #2 KB WOD

Warm Up:

2-3 Rounds

20x Squats

20x Push-ups

Part 1:

3x Rounds

10x Single Arm Swings

Part 2:

3x Rounds

10x Single Arm Clean & Press

Part 3:

3x Rounds

10x Single Arm Windmills

Part 4:

3x Rounds

10x Renegade Rows



FIGHT WOD

1:00 2x Jab + Cross

:30 Cover 1 + Cover 2

1:00 Cross + Hook + Cross

:30 Duck Right + Duck Left

1:00 3x Body + 2x Head

:30 2x Jabs

1:00 Freestyle

THEN

1:00 Front Kicks
1:00 Round Kicks
1:00 Switch Round Kicks
1:00 Side Kicks
1:00 Front Kicks