5 mins Wallball

Jab Cross
Ab Mat Sit Ups
All Out on G&P

2 mins each

5 mins Wallball

Front Kicks
Hold Plank
Knees on G&P

2 mins each

5 mins Wallball

Front Kicks
G&P Elbows
Jab Cross
G&P Hammer
Jab Cross/ Hook Hook
G&P All Out
Knees 3R/3L
Toe to Ring
Thusters

Tabata:

Jab cross
Bag slams
Knees on Med Ball
Wall jumps

Front Kicks (3R/ 3L)
Ring Tap Pushups
Jab/ Kick
Plank Knee to Elbow
Jab Cross Hook Hook
Squat Kicks
Knees to bag
Jump Rope
Walking Lunge
1 Legged DL

X2 Rounds

Tues X-fight

Side Kicks (3 right/ 3 left)
Mountain Climbers
Jab Cross
Ground & pound
Jab Cross Hook Hook
Squat hold on wall
Kicks on Blue Bag
Knees to Elbows on rings
Kness on bag
Im a star

WOD:
-Ground and Pound/ Side to Side
-Bag Slams/Bag Squats
-Jab Cross R Kick
Jab Cross L Kick
-1,2,3 R Kick
1,2,3 L Kick
-R Elbow
L Elbow
-Alternating knees of 3
-Box Jumps
-Plank w/ wiggle
-Squat-pulses
-High Knees down/Sprint back
X2

WOD

Jumping squat tuck
Hooks
Push up-reg
Jab jab cross
Push up -diamond
Burpee front kick
3 laps

x2