Warm Up:  2 sets:
10 Calorie
20 Sit Up
:30 Wall Sit
:40 Flutter
:50 Plank
1 Min Jump Rope 

“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest