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) 
B. B. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Classic: 

A. Fight Gone Bad with a minor assault
Three rounds of:

Wall-ball

Sumo deadlift high-pull, 

Box Jump, 

Push-press, 

Assault (Cal)
B. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Mobility: Coaches Choice