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Exercises

Set 1: 2 rounds
Max Rep Squats
Max Rep Squats
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Backwards Jump Rope
Backwards Jump Rope
30 seconds
Jump Rope with Lateral Hops
Jump Rope with Lateral Hops
30 seconds
Pop Squats
Pop Squats
30 seconds
Rapid Punches
Rapid Punches
30 seconds

Set 2: 2 rounds
Cross Knees to Elbows
Cross Knees to Elbows
16 reps
Straight Punches
Effort: Vigorous
Straight Punches
16 reps
Left Hooks
Effort: Vigorous
Left Hooks
16 reps
Right Hooks
Effort: Vigorous
Right Hooks
16 reps
Upper Cuts
Effort: Vigorous
Upper Cuts
16 reps

Set 3: 2 rounds
Double Knees
Effort: Vigorous
Double Knees
1 minute
Foot Taps
Effort: Vigorous
Foot Taps
16 reps
Front Kicks
Effort: Vigorous
Front Kicks
16 reps
Roundhouses
Effort: Vigorous
Roundhouses
16 reps

Set 4: 2 rounds
Elbow Strike, Knee Strike
Effort: Vigorous
Elbow Strike, Knee Strike
1 minute
Push-Ups
Push-Ups
16 reps
Squat Thrusts
Squat Thrusts
16 reps


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