Eighteens

18 min AMRAP 18 x Side kick pullups; 18 x Crab with inverted hook kicks; 18 x Chasing step and step off line left/right

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Spread Em’

50 min Advanced pigeon (like glute stretch with upright torso, grab rear leg); Wall splits; Side splits; Groin stretch

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20:20

EMOTM for 20 min Double unders; Slide step with inverted hook kick; Cocorinha squat   Slide Step Advance & Retreat Cocorinha Squat  

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Revolver

8 rounds for time 6 x Revolved lunge walk (torso rotation, hands together, elbow on outside of knee); 12 x Leg raises with resistance band   Leg Raise

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Five Ten Fifteen

15 min AMRAP 5 x Partner lying on back press-ups; 10 x Partner crunch to hooks on pads; 15 x Curve step with hook punches   Curve Step Right With Lead Hook Punch  

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Ahead of the Curve

5 rounds for time 20 x Curve steps with SL & SR with partner on pads; 10 x T-under planks   Curve Step Left With Straight Rear & Lead T-Under Plank

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Kick Out

8 rounds for time 24 x Leg swing with hand to toe taps; 12 x Thrusters   Leg Swing With Hand-To-Toe Tap

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Twister

EMOTM for 20 min Side plank oblique crunches – each side; Medicine ball torso rotations; Lead and rear hook kicks   Side Plank With Oblique Crunch Torso Rotation Lead Hook Kick Rear Hook Kick  

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Dirty Three

9 rounds for time 33 x Knee drive press-ups; 33 x Tuck jumps   Knee Drive Press-Up Tuck Jump

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1-2-3 Hook Kick

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