One On One: Volume 2 #4 - 10 Minute Crusher Pack

This workout is Volume 2 #4 in the One On One series. It has three ten minute sections: 20/12 Abs, which alternates using the pull up bar and floor, Legs of Gold, and Shadow Boxing.

20/12 Abs (alternates doing a move on the pull up bar for 12 reps and the floor for 20 reps)

1. 6 point flexor burn (pull up bar)

2. Big bike

3. L's (pull up bar)

4. Scissor clapper

5. Wide leg 4 point flexor burn (pull up bar)

6. Toe touch crunch

7. Open/close (pull up bar)

8. Tick tock (also known as windshield wiper)

9. Round house (pull up bar)

10. Open close

Legs of Gold (ten moves, each done for one minute)

1. Iso lunges

2. Leap frog squat

3. Mary Katherines (plyo lunge)

4. One legged squat

5. Ish lunge

6. Salutation squat

7. Balance lunges

8. Jockey squat

9. Lunge, back kick

10. 180 degree jump squat

Shadow Boxing

This section alternates one minute of jumping rope with one minute of punching and kicking. Tony makes it up on the fly, and basically says you can do what you want.