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