FUNDAMENTALS
Athletic
3-5 Sled Sprints
5 RFESS Plyo Knee Drive
3-5 Ring Pullups
3-5 Cosak Lunge
5-10 Banded Pushup
SMS
You go I go
0-7m:
20/60 Doubles/Singles
8-15m:
5 KB Swing, 5 KB Squats, Burpee Low Hops
16-22m:
5 Step Ups
10 Ab Mats
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
:45s Suitcase Hold
Weighted Toe Touches
Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross // Jab/Cross/Body Hook
7 Power Swings
Weighted Situps
Round 3
S: 2 QUICK HOOKS (LL/RR/RL/LR) / 10 Guts
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Elbow
:45s Suitcase Hold
Windmills
Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Elbow // Jab/Gut/Hook
7 Power Swings
Across Body MTN Climber