ILKB at home workout with John 09/01/2020

1. 2 minutes - Jog (3X -15 sec. Twsting Mtn. Climbers)

2. 30 sec: High Knees, Alt. Lunges, Mtn. Climbers, “1 Prisoner Squat, 1 Jump Squat” (X2)

3. 30 sec: Hollow Hold, Toe Touches, V Ups, Russian Twists

4. 30 sec: Pushups, Burpees, Spiderman Pushups

5. Repeat 3-4

6. 90 sec. AMRAP: 3 Sit Ups, 3 Pushups, 10 Twisting Mtn. Climbers, 2 Burpees





Focus: Uppercuts vs. Hooks - both have similar pivots, but the arm positioning and the drive is different.
1. Jab, Jab, Cross (5X, then 1 Burpee - Repeat) – Sumo Squats

2. R Up, L Hook, R Hook, L Up – Twisting Hops

3. L Up, R Hook, LFK, R Knee - Sumos
Squats
4. L Knee, RFK, Jab, R Up, L Hook – Twisting Hops

5. L Up, R Up, L Up, R Up, LFK, RFK - Sumos
(Switch to Hooks halfway)

6. Jab, Cross, Body Cross, L Knee, R Knee
Speed Round: 30 sec. Hooks, 30 sec. Uppercuts


CONDITIONING:(2 minutes)
30 sec. Curtsey Squat to side lunge (alt L & R)
30 sec. 3 Situps, 3 Hip Bridges