2 Min Mobilise

Warm Up

20 – High knee sprints

20 – Squat Thrusts

20 – High plank shoulder touch

20 – Quarter sit ups

20 – Star jumps

x3 Sets (Rest 30 secs between sets)

2 Min Stretch

Workout

Slam Ball/Wall Ball

Set 1

10 Slams – 50 Straight Punches

10 Thrusters – 50 Hook Punches

10 Sit Ups Double Twist – 50 Upper cuts

10 Burpees – 50 Ceiling Punches

Set 2

15 Slams – 50 Straight Punches

15 Thrusters – 50 Hook Punches

15 Sit Up Double Twist – 50 Upper cuts

15 Burpees – 50 Ceiling Punches

Set 3

20 Slams – 50 Straight Punches

20 Thrusters – 50 Hook Punches

20 Sit Up Double Twist – 50 Upper cuts

20 Burpees – 50 Ceiling Punches

Core

30 Secs each:

• Plank Jumps
• Shoulder Touch High Plank
• Rotate Side Plank Left
• Rotate Plank Right

x3 Rounds (30 secs rest between rounds)

Stretch Off