7WCT - Week 5

  1. High Knees
  2. Jumping Jacks
  3. Frog Squats
  4. Jab Jab Cross
  5. Straight Leg Runners
  6. Speed Skaters
  7. Inchworm
  1. Squat Jumps
  2. Knees Up Punch Out
  3. Jab Cross Hook Hook
  4. Mountain Climbers
  5. Squats
  6. Wide and Narrow Jump to Backpedal
  7. Lunge Jumps
  1. Knee slam burpees
  2. Side step frog squat
  3. Reach out press up
  4. Toe tap sprinter jump
  5. 90 degree squat jump
  6. Inchworm press up tuck
  7. Double mountain climbers
  8. Lunge jumps
  9. 4 shoot throughs 2 press ups
  1. Hot sauce burpee
  2. Single arm plank jack
  3. Low squat pulse jump
  4. High knee punch up
  5. Skater hops
  6. Cross body mountain climbers
  7. Full star jump
  8. Low walk twist
  9. Boxer shuffle
  1. Under rope uppercuts
  2. Jab cross hook slip body body
  3. Punch out slide
  1. Squat hold punch out
  2. Kick outs
  3. Uppercut knees up
  1. Jab jab cross
  2. Jab cross hook hook
  3. Jab cross elbow elbow
  1. Squat jump punch out
  2. Body body hook hook
  3. Knee slams
  1. Jab jab hook hook body body
  2. Jab cross slide
  3. Lunge jump punch out
  1. Mountain climbers
  2. Bear crawl punch and kick
  3. Jab upper hook hook
  1. Footwork switch
  2. Knees up skipping
  3. Punch out skaters
  1. Squat knee drives
  2. Hook hook slip slip
  3. Punch out
  1. Knees up punch sky
  2. Hook hook upper upper
  3. Punch jack squats
  1. Mountain climbers
  2. Punch out skaters
  3. Forward and backward skips
  1. Knees up skipping
  2. Rhythm skipping
  3. Sprint on spot punch out
  1. Knees up uppercut
  2. Jab cross slide
  3. Inchworm punch out
  1. Single crossover squat
  2. Low walk twist
  3. Press up reach out
  1. Double cross over squat
  2. Inchwork tucks
  3. Shoot throughs
  1. Side step frog squat
  2. Running man lunge jump
  3. Mountain climbers
  1. Knee slam to burpee
  2. Single leg donkey kick
  3. Sprawls
  1. Squat pop twist
  2. Single arm plank jack
  3. Press up
  1. Hot sauce burpees
  2. Boxer shuffle
  3. Cross body mountain climbers
  1. Hook Hook Upper Upper
  2. Boxer Burpees
  3. Knees Up Punch Sky
  4. Press Up Punch Out
  5. Punch Out Slide
  6. Forward and Backwards Skips
  1. Crunch Punch
  2. Jab Cross Hook Slip Slip
  3. Lunge Jump Punch Out
  4. Squat Knee Drive
  5. Punch Outs
  6. Footwork Switch