Core and Agility

Warmup: 10 arms up squats, 10 hindu pushups, 20 jumping jacks; 1:00 minute of bounce backs from Thai boxing.

6 rounds

10 goblet Bulgarian split squats each side
20 cross body toe touch (straight arm to straight leg)
10 total lateral box jumps
10 prone rows
5 double unders or 15 knee tuck jumps

Warrior

Strength: 5×5 heavy sumo deadlift

10 double rack Bulgarian split squats each side
10 v ups
10 total lateral box jumps
10 Superman prone rows
15 double unders