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: