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Exercises

Set 1: 4 rounds
Diamond Push Ups
Diamond Push Ups
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Straight Punches
Straight Punches
30 seconds

Set 2: 1 round
Transition
Transition
30 seconds

Set 3: 4 rounds
Feet on Wall Push-Ups
Feet on Wall Push-Ups
17 seconds
Left Tricep Pushups
Left Tricep Pushups
25 seconds
Right Tricep Pushups
Right Tricep Pushups
25 seconds
Speed Bag Punches
Speed Bag Punches
30 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 4 rounds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Dolphin Push-ups
Dolphin Push-ups
20 seconds
Sit Throughs
Sit Throughs
25 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds

Set 6: 1 round
Rest
Rest
25 seconds

Set 7: 1 round
Tricep Stretches
Tricep Stretches
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
20 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
25 seconds


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