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
Spread Em’
50 min Advanced pigeon (like glute stretch with upright torso, grab rear leg); Wall splits; Side splits; Groin stretch
20:20
EMOTM for 20 min Double unders; Slide step with inverted hook kick; Cocorinha squat Slide Step Advance & Retreat Cocorinha Squat
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
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
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
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
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
Dirty Three
9 rounds for time 33 x Knee drive press-ups; 33 x Tuck jumps Knee Drive Press-Up Tuck Jump
1-2-3 Hook Kick
123 reps each Lead hook kick – slow motion; Rear hook kick – slow motion Lead Hook Kick Rear Hook Kick