"Fight Gone Bad!" 3 Rounds: 1 min at each station Wall-ball, 20/15 lb ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 lb (Reps) Box Jump 20" box (Reps) Push-press, 75/55 lb (Reps) Row (Calories) *1 minute rest at end of each round PureFit 2 Rounds:  45 sec at each station: 15 sec to transition to next station Wallball KBS Box Step Ups Push Press Row/Bike MWOD Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back (ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Hunt around for stiffness and floss. Repeat on other side.