Punch and Ground to Fighter Stance

Instructions

1. 
   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. 
   Ground to Fighter: Jump down into a sprawl position, with your hips touching the ground first.
3. 
   Repeat sequence for 20 seconds. Rest 10 seconds, then go directly to ball mountain climbers.