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
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