Palm To Press
5 rounds for time 30 x Step slide with palm strike lead and rear; 30 x T press-ups Step Slide With Lead & Rear Palm Strikes T Press-Up
Slide Step Burnout
40 min – LSDT Slide step advance and retreat; Slide step left and right; Slide step in circle clockwise & anticlockwise with lead snap kick Slide Step Advance & Retreat Slide Step Left & Right Slide Step Circle Drill
Gazelle Pike Sprint
EMOTM for 20 min 10 x Gazelle bounding jumps; 1 x Foot sliding pike press-up; 10m Sprint run Gazelle Bounding Jump
Tuck Mountain
8 rounds for time 8 x Tuck jumps – weighted; 16 x Mountain climbers Tuck Jump Mountain Climber
20-15-10’s
20 min AMRAP 20 x SL & SR alternate punches; 15 x Alligator press-ups; 10 x Crane squats Straight Lead & Rear Alternate Punches Alligator Press-Up Crane Squat
Push Shuffle Circles
30 min AMRAP Push shuffle circles – anticlockwise & clockwise Push Shuffle Circle Drill
Jack It Up
20 min AMRAP 8 each side x Side plank leg lift and heel hook; 10 x Jumping jack press-ups; 12 x V-crunches