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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Hanging Tough

3 rounds for time 50 x Hanging oblique crunches; 30 x Chasing step and step off line left/right with inverted hook kick

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Sprint

Running WOD 1 min Sprint, 10 sec rest; 1 min Sprint, 20 sec rest; 1 min Sprint, 30 sec rest; 1 min Sprint, 40 sec rest; 1 min Sprint, 50 sec rest; 1 min Sprint, 60 sec rest

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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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It’s All About The Chase

225 reps each Chasing step with turn left; Chasing step with turn right

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Unlucky for Some

13 rounds for time 13 x Jumping chin-ups; 13 x Burpees   Burpee

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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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Ups & Downs – Bruce Lee Fitness Challenge

EMOTM for 20 min Stand to lay down on back to rollover to stand; Stand to lay down on front to rollover to stand

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Hook Kick Burnout

250 reps each Slide step to lead hook kicks; Stationary rear hook kicks   Slide Step Advance & Retreat Lead Hook Kick Rear Hook Kick  

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