Warm up 



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