KETTLEBELL BOXING

Round 1
S: STRAIGHT PUNCHES
CROSS/JAB/LEAD HOOK
12 SL Kneeling KB Press
Weighted Situp and Twists

Round 2
S: JAB/JAB/GUT/GUT
JAB/CROSS/LEAD ELBOW/HOOK
12 1KB Sumo Deadlifts
Burps with Pause

Round 3
S: BODY HOOKS
JAB/CROSS/HOOK/HOOK/ELBOW
12 SL KB Kneeling Press
Across Body Mtn Climber Holds

Round 4
S: 5 JAB, 5 CROSS
JAB/CROSS/HOOK/GUT/HOOK
12 1KB Sumo Deadlifts
Hollow Hold to Tuck

Round 5
FREESTYLE
FREESTYLE
AMRAP1 Burpees
Jack Knives

SMS

Musical Rush – Cardio
Run laps – when the coach yells stop, get the nearest paper to you, thats your movement for the next :90s!

Bike
Row
Jump Rope
Tread
Murph Prep (PU/PU/S)
Burpee Box Jump