Focus:  CORE STABILITY / BALANCE  & BOXING 

​Warm-Up: 
2 sets of each group 
A) 10 - Active Bar Hangs
         6 - Push-Ups w/ rotation 
         1 - Overhead Plate Walk
B) 10 - Straight Arm Crab Bridges
       5x5 - Side Plank reach unders
         1 - Overhead Plate Walk

First 30 (Core & Balance) 
20 Minute AMRAP of: 
1)  2 sets of:
10 - Rope Rows
15 - SB Hamstring Curls
 ** After - 20 Sit-outs per side 
then...
2)  2 sets of:
10x10 - DB Side Plank Press
5 x5 - Plate Lateral Lunges 
** After - 15 Candle Sticks
then...
3)  2 sets of: 
10x10 - Bosu 1 arm press
10 - BOSU Seated knee to chest 
**After 20 BOSU Mtn Climbers

Second 30 - (Boxing Mix)

Part 1 - "warm-up" (You go, I go) 
- No gloves 
- Quick hands and Kicks 
- 10 rep go's

Part 2 - Bands and Combos
- Jab/cross 
- Jab/ cross / duck /cross
- Jab / cross / hooks
- Jab / cross / Kick (Right and Left)

Part 3 - 3 minute round

P1 - Boxer
20 on 20 off
Work the bag - Jab cross duck cross

P2 - BOSU 
20 on 20 off
Toe Taps - Split Burpee (One hand on ball one hand off) 

Focus - Strength Conditioning & YOGA

Warm-Up:
Mobility & Dynamic Flexibility 

First 30 
12 Min AMRAP of: 

• 3   KB Clean and Press 
• 5-7  Goblet Squat
• 20-30 KB Swings

then....Pick 1 each round

• 30 Sitouts
• 30 Mountain Climbers
• 10 Knee to Chest 
• 10 GHD Sit-ups

12 Min AMRAP of: 

• KB Farmer Carry
  
• 100m Run
  
• 5x5 KB Around the world
  

Second 30 
Yoga Mix