spec w.o.d Wed 4-22-20
spec w.o.d Wed 4-22-20
Warmup:
Rd1:
3min - shadowbox/kick randomly mixing 1 of the following:
1x jab & cross
1x frt kicks L&R
1x round kick L&R
1x Sprawl + knee strike
Rest 1min
Rd2:
3min - shadowbox/kick randomly mixing 2 of the following:
2x jab/cross
2x front kicks L&R
2x round kicks L&R
2x sprawl + 2 knees
rest 1min
Rd3:
3min - shadowbox/kick randomly mixing 3 of the following:
3x jab & cross
3x frt kicks L&R
3x round kick L&R
3x sprawl + 3knees
Rest 2min
Then:
20sec sprint + 50xair squat
20sec sprint + 40xsitup
20sec sprint + 30xlunges
20sec sprint + 20xpullup
20sec sprint + 10 burpee w pushup
Cool Down:
Easy 10min run, walk + foam roll + flexibility