Posts Tagged ‘shadowbox’

Warm up

Power Circuit 3-7 sets, 20 reps each:
Sandbag Lunges
Sandbag Push Ups
Sandbag Squats
Sandbag Deadlift
20 sec Plank
20 sec Squat Hold

Endurance 3-7 sets, 2 min each:
Jump Rope
Bounce, Squat, Jab
Shadowbox

 

Warm up

Strength
5 x 5 Hang Clean

Speed 10-20 sets, 30 sec each:
Jump Rope
Push Ups
Shadowbox

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball