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!" 1 Minute Each Round
Three rounds of:

• Wall-ball, 20 pound ball, 10/8 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