20 sprawl to jump (arms overhead) with medicine ball (light)
Medicine Ball Ab Set:
10 staggered pushups on each side on the ball
Side plank on each side for 30 counts (I used my breathing)
20 knees in plank position (like I’m kneeing someone on the ground)
Repeat 3 times
Medicine Ball Agility Set:
20 toe taps on ball each side
10 lateral hops over ball each side
Repeat 5 times
Cardio Set 1 with medicine ball:
High knees with ball overhead for 20 counts + sprawls
Repeat set from 1 to 10 sprawls
Cardio Set 2:
Fast feet for 10 counts + jump tucks
Repeat set from 1 to 10 jump tucks
Combo 1 with 5 lb dumbbells
1 – duck right – 2 – duck left – advance – 1-2 – retreat
2 – duck left – 1 – duck right – retreat – right knee/switch/left knee – advance
Repeat 10 times
Combo 2:
left uppercut – block right – left low hook – block kick right
right uppercut – block left – right low hook – block kick left
Repeat 20 times
Cooldown:
1 mile jog
