Warm Up:  
EMOM: 5 min

• 1) Bike 40 - 60 RPM 
• 2) B.W. Lunge 
• 3) Plank: Pillar, Push up, downward dog (alternate every 30 sec) 
• 4) F- Carry 
• 5) Palio chair 

"Fight Gone Bad!"
Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75/55 pounds (Reps)
• Step up/ Box Jump, 20" 16” 
• Push-press, 75/ 55 pounds (Reps)
• Row (Calories)
  *Continous clock; 1 minute rest between rounds
  *Score = reps and cals 

CASHOUT: 

• 50 crunches
• 40 leg raises 
• 30 sec side plank 
• 20 bicycle 
• 10 Glute Bridge W/ 10 sec hold on last rep 
• 20 bicycle 
• 30 sec side plank 
• 40 leg raise 
• 50 crunches