<p>1 minute bike/row/ski</p><p>:30 air squats</p><p>:30 inch worms</p><p>:30 up dog to down dog</p><p>:30 active spiderman</p><p>:30 pigeon stretch (each leg)</p><p>:30 banded good mornings&nbsp;</p><p>:30 pass throughs with band</p>

<p>"Fight Gone Bad"</p><p>3 Rounds For Total Reps in 17 minutes:</p><p>1 minute Wall Ball Shots (20/14 lb)</p><p>1 minute Sumo Deadlift High-Pulls (75/55 lb)</p><p>1 minute Box Jumps (20 in)</p><p>1 minute Push Press (75/55 lb)</p><p>1 minute Row (calories)</p><p>1 minute Rest</p><p> </p><p>*Score=Total reps</p>