“Fight gone bad” broken
:30 row for calories (try for 10-15)
:30 wall ball (20 lb ball men/14 lb ball women)
:30 sdhp (75 lb men/55 lb women)
Do each exercise at max effort for :30 sec, stop the clock, and move to the next exercise. Rest only the time it takes to get to the next exercise(should be no more than 10-15 sec.) After you complete the round rest :45 sec, then start the next round. If you need more rest take a little more time, but only what you need.