7WCT - Week 3

  1. 4 Mountain to 2 Spiderman
  2. Squat to Side Lunge
  3. High Knees Punch Sky
  4. Hook Hook Duck Duck
  5. Inchworm
  1. Plank Jacks
  2. 90 Degree Squat Jumps
  3. Knee Slams
  4. Mountain Climbers
  5. Lunge Jumps
  1. Running man lunge jump
  2. Single cross over squat
  3. Side step frog squat
  4. Three skaters to half burpee
  5. Cross body mountain climber
  6. High knees punch up
  7. Hot sauce burpee
  8. Open body twist
  9. Toe tap sprinter jump
  10. Inchworm press up tuck
  1. 180 degree squat jump
  2. Boxer shuffle
  3. Single arm plank jack
  4. Quick feet in and out
  5. Knee slam burpees
  6. Mountain climbers
  7. 4 lunge pulse to jump
  8. Reverse plank knee up
  9. Low squat pulse jump
  10. Sprawls
  1. Punch out
  2. Kick outs
  3. Jab cross hook hook
  1. Knees up punch sky
  2. Jab cross elbow elbow
  3. Punch out slide
  1. Press up punch out
  2. Crunch punch
  3. Fottwork switch>
  1. Jab jab hook hook body body
  2. Rhythm skipping
  3. Boxer burpees
  1. Hot sauce burpee
  2. Cross body mountain climbers
  3. Lunge jump punch out
  4. Inchworm tucks
  5. Double cross over squats
  6. Side step frog squats
  7. Squat jump jump back
  8. Knee slam shuffle
  9. Reach out press up
  1. Half burpee squat pulse
  2. Open body twist
  3. Single arm burpee
  4. Kneel up knee drive
  5. Single leg donkey kick
  6. Squat pop twist
  7. High knee jacks
  8. Shoot throughs
  9. 180 degree squat jumps
  1. Knees Up Punch Up
  2. Reach Out Press Up
  3. Squat to Knee Up
  4. Sprawls
  5. Cross Arm Press Ups
  1. Half Burpee Squat Pulse
  2. Squat Jump to Reverse Bear Crawl
  3. Running Man Lunge Jump
  4. Inchworm to Side Squat Thrust
  5. Mountain Climbers