OWMA W.O.T.D.

Warm-Up
Jog 5 laps on the mat

Cone Drills:
Sprint
Backward
Side-to-side
High knees
Low duck walk
Lunges (2 sets)
Jump Squats (1 set)
(3-24' intervals; do 3 sets)

Wooden Dowels
Push press
Shoulder Rolls
Overhead squats
Good mornings
(3 rounds of 10 reps per exercise)

Interval Training
Jumping pull-ups
Sit-ups
Push-ups
(30 seconds per exercise, 15 second rest in-between; 4 rounds)

Heavy Bag Intervals
1 punch
2 punches
3 punches
4 punches
4 punches
3 punches
2 punches
1 punch
(15 second intervals, 2 minutes per round; 4 rounds)