7WCT - Week 6

  1. 180 degree squat jumps
  2. Plank press up
  3. High knees punch up
  4. Half burpee jack jump
  5. Full star jump
  1. High knees to squats
  2. Lunge jumps
  3. Press up

  4. Squat lunge to side
  5. Inchworm
  6. Lunge jump squat jump switch

  7. Hook hook duck duck
  8. 90 degree squat jumps
  9. Jumping jacks

  10. Boxing burpees
  11. Plank jacks
  12. Sprint on spot
  1. Squat jump kick
  2. Jab cross elbow elbow
  3. Speed skaters

  4. Lunge back knee drive
  5. Double squat jump to side lunge
  6. Side squat thrust

  7. High knees
  8. Side squat thrust
  9. Jab cross duck duck

  10. Jumping jack squats
  11. Bear crawl side steps
  12. Knees up punch up
  1. Broad jump to low crawl back
  2. Press up leg raise
  3. Jumping jacks

  4. Jab jab cross
  5. Plank up down
  6. Lunge jump punch out

  7. Tricep dips
  8. Squat knee to opposite elbow
  9. Jab cross hook hook

  10. Squat jumps
  11. Knees up punch out
  12. Plank toe taps
  1. Jab Cross Hook Hook
  2. Lunge Jump Punch Out
  1. Body Body Hook Hook
  2. Boxer Burpees
  1. Punch Outs
  2. High Knees Punch Up
  1. Jab Cross Elbow Elbow
  2. 4 Lunge Jump to Punch Out
  1. Speed skaters
  2. Sprint on spot
  1. NEWS squat jumps
  2. Knee drives
  1. Inchworm to side squat thrust
  2. Cross arm press ups
  1. Side to middle squat thrusts
  2. Squat jump kick
  1. 90 degree squat jumps
  2. Knee slams
  1. Squat to knee up
  2. Mountain climbers
  1. Squat jump to reverse bear crawl
  2. Knees up punch up
  1. Plank jack burpee
  2. Hops
  1. Lunge jump squat jump switch
  2. Forward and side bear crawl
  1. Mountain climbers to plank jacks
  2. Press ups
  1. Jumping jack squats
  2. Broad jump jump back
  1. Jumping jack step out
  2. Frog squat variation