WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRIKING:
Focus mitt work
- review palm strikes
- partner strikes
MOBILITY:
- Lats
- Pecs
- Quad/hip flexor
MetCon:
‘CINDY’+ Partner Row – AMRAP20
P1:
- 5 pull-up
- 10 push-up
- 15 air-squat
P2:
- 250 m Row
* partners switch after each has completed their part, whichever partner finishes first should drop into a plank until the switch occurs.