Essentials:
A.
Mobility
Saddle x 4 min
Seated forward Fold x 4 min
Seated Straddle x 4 min
Bound Angle x 4min

B.
Fight Gone Bad
3 Rounds for total Reps:
Wall Balls x 1 min
Sumo Deadlift High Pull x 1 min
Box Jump x 1 min
Push Press x 1 min
Row for Cal x 1 min
Rest 1min

Fitness/Performance:
A.
Mobility
Saddle x 4min
Seated forward Fold x 4min
Seated Straddle x 4min
Bound Angle x 4min

B.
Fight Gone Bad
3 Rounds for total Reps:
Wall Balls x 1min 20/14
Sumo Deadlift High Pull x 1min 75/55
Box Jump x 1min 20/20
Push Press x 1min 75/55
Row for Cal x 1min
Rest 1min