The BackBlast:

Punching the clock!

Also Moped, Pegleg, Stitch, and one more who came out with 4 Alarm

WARMUP

4 ROUNDS OF 1,2,3,4

1 Burpee

2 Punching sit-ups

3 Mountain Climbers

4 Swimmer

Trunk twists

Windmills

Imperial walkers knee strike variant 

Mountain climbers

THE THANG

2 ROUNDS

[Explosive Merkins (plyo or jumping push-ups) – 12 reps

Rotational twists – 1 minute (each time a different variation)

180 jump squats – 12 reps

Jab pause with step – 25 reps each arm

Mountain Climbers

2 ROUNDS

20 LBC

20 hip raises (bridge)

20 leg extensions in bridge (each leg)

20 swimmer (4 count)

20 Side Plank crunches each side

2 ROUNDS

Knee strike exercises

Triple punch high/medium/low

360 kicks

STATIONS (1 minute each)

1 Monkey Humpers

2 Squats

3 Imperial Walkers

4 Jabs

5 Hold punch target

6 Side plank crunches

7 Side straddle Hops

8 Hold punch target

9 Upper cuts