Punch it Out II

Warm-up:

Spinal Flow

25 KB Swings 25/35

Down Dog to Runner's Lunge & Twists

25 KB Swings 25/35

Resistance Band Chest and Shoulder Stretches


Option 1 > 3 Months:

4 Rounds for Time: 200 m Run/Row 20 Band Punches R M/H 20 Band Punches L M/H 20 High Elbow Band Pulls R M/H 20 High Elbow Band Pulls L M/H 20 Squats 20 Sit-ups

Option 2 < 3 Months:

3-4 Rounds for Time: 200 m Run/Row 20 Band Punches R M/H 20 Band Punches L M/H 20 High Elbow Band Pulls R M/H 20 High Elbow Band Pulls L M/H 20 Squats 20 Sit-ups


Option 3 < 1 Month:

3 Rounds for Time: 200 m Run/Row 10 Band Punches R M/H 10 Band Punches L M/H 10 High Elbow Band Pulls R M/H 10 High Elbow Band Pulls L M/H 10 Squats 10 Situps


Post Time to Comments


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch




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