CARTEL COMBAT

ROUND ONE

6 rounds for time:

KB Swing – 7 Reps
Double Unders – 21 Reps
1-2-1-2-sprawl-knee - 10 reps

*For KB Swing, go AHAP. If you have access to more than 2 pood, use it.

ROUND TWO

Complete 5 Rounds for time:

1-1-2-weave-2-hook – 10 Reps
DB burpees - 10 Reps
Rest 60 seconds
2-hook – 10 Reps
Alternating clinch knees - 10/10
Plyo Push Ups – 10 Reps
Rest 30 seconds

*Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper plate.  The only resting position should be the top of the pushup.  “Walking” hands is a no rep.
*For DB burpees, go as heavy as you can

ROUND THREE

Complete for 6 rounds for time:

KB headcutters (AHAP)  – 6 Reps
Muay Thai push kick – 12 Reps (6 RT, 6 LT)
Med ball Russian Twists – 24 Reps