Warm up
Teams of 2
10:00
Partner 1
10/15 Cal Machine
Partner 2
10 Single Arm Deadlift
10 Single Arm Hang P. Clean
10 Single Arm Push Press
10 Air Squat
10 Spiderman

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

How do you perform the “Fight Gone Bad” workout?

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
How do you score the “Fight Gone Bad” workout?

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.
What is a good score for the “Fight Gone Bad” workout?

– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps

Durante Core
3 Rounds for Time
5-10 Hollow Rocks
5-10 V-Ups
5-10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Mobility
1 min each
Couch Stretch
Pigeon pose
V-sit
Seal Pose
Chest Stretch
Side Prayer