Red
16 min AMRAP 2 x Step slide circles clockwise & anticlockwise; 4 x Shoulder press-ups on finger tips; 24 x Step slide with flicker jabs Step Slide Advance & Retreat Step Slide Left & Right Step Slide To Left Diagonal Step
Step Slide Burner
45 min LSDT Continuos step slide advance & retreat; Continuos step slide left & right Step Slide Advance & Retreat Step Slide Left & Right
Yogi Bear
17 min AMRAP 3 x Handstand press-up; 30m x Bear walk; 3 x Plance press-up on finger tips Bear Walk
Pushing Your Luck
13 min AMRAP 13 x Push kicks on kicking shield/bag; 13 x Lying push kicks with resistance band; 13 x Alternating push kicks on kicking shield/bag Push Kick
Push Kick Blaster
4 rounds for time 14 x Lunge walk with push kicks; 2 x Round the clock slide step with push kicks, clockwise and anticlockwise Lunge Walk With Push Kick Push Kick Circle Drill
Bobo 300
For time 100 x High knees; 100m x Gorilla walk; 100 x Crossover press-ups High Knees Gorilla Walk Crossover Press-Up
Explosive
18 min AMRAP 6 x Plyometric press-ups; 12 x Continous step slide advance & retreat; 4 x Knees to stand kip-up Plyometric Press-Up Step Slide Continuous