Punch and Ground to Fighter Stance


  1. 800 1punchground
    Jab: From a fighting stance (hands up near face, elbows in, feet staggered), quickly punch forward with your lead arm, keeping opposite hand near face. For righties, left foot is forward and you’re punching with left hand. Cross: From fighting stance, punch rear hand forward, pivoting off rear foot and rotating upper body toward the direction of the punch, rotating fist so palm faces floor.
  2. 800 2punchground
    Ground to Fighter: Jump down into a sprawl position, with your hips touching the ground first.
  3. Punch and Ground to Fighter Stance
    Repeat sequence for 20 seconds. Rest 10 seconds, then go directly to ball mountain climbers.