Warm up
Strength
side to side lunges 8 8 8 8 8 ps
Alt. Sb roll out 20x each position
set 1 front,
set 2 side to side
set 3 circle right
set 4 circle left
set 5 single arm punches
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box