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Warm up: Row 500m, 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Health and Fitness:
A. Fight Gone Bad with a minor assault
Three rounds of:
Wall-ball
Sumo deadlift high-pull,
Box Jump,
Push-press,
Assault (Cal)
Classic:
A. Fight Gone Bad with a minor assault

Three rounds of:
Wall-ball
Sumo deadlift high-pull,
Box Jump,
Push-press,
Assault (Cal)

Mobility: Coaches Choice