For time
2 rounds of
100 Double under
50 STO 95/65
25 TTB

Core Complex
for time
3 rounds of
30 PLANK WITH ALTERNATING LEG LIFT
60 second Side plank (30sec each side)
30 Supermans

Plyo Complex
(Superset the following exercises for 5 sets. Focus on smooth transitions between exercises. Rest for 60 seconds after completing your set of Push Ups, then start over.)

5 rounds for total reps of
1min PLYO LUNGE
1min SINGLE LEG BOX JUMPS
(Alternate legs and perform as many reps as possible in time prescribed. Use a 10 - 20 inch tall box.)
1min PUSH UP
1min Rest

Combo
A. 2-3-Rear knee
B. 3-2-Switch Lead Knee
C. Middle kick-Rear knee
D. 1- 2- Step into Southpaw & 1-Shuffle & Right Hook
E. Left Hook - Right Uppercut - Left Body Kick
F. 1- 1- 2
G. Rear Back Fist -3 - Lead Back Fist
F. 2- Step into Southpaw & Left Spinning Back Fist

3 rounds of
30seconds ON
10seconds REST
EACH Combos for the day

Round 1-3: A
Round 4-6: B
Round 7-9: C
Round 10-12: D
Round 13-15: E
Round 16-18: F
Round 19-21: G
Round 22-24: Free Fight!

Target Kicks/Strikes
Bo staff