45 Seconds on – 5 Seconds off

Right Side:

Knee Drives

Elevated Lunges

Elevated Plank Jumps

Round House Kick

REPEAT LEFT SIDE

20 Minute Tempo Run

Repeat Leg Sequence

Interval Timer = http://www.speedbagforum.com/timer.html

25 Dynamic Bench Jumps

3 Sets

Spider Man Push-ups

16 x 3 sets

Pointed Toe Wall Squats

50 Reps x 3 Sets