This shadow-boxing based warmup or light cardio drill was shared with us by 'Coach Hostile' Karl Webber, and is a great full-body drill which can be used either by itself or as a warmup for more intense training. The basic rules are strikes alternate sides (left, right), and the number (1 to 4) represents the number of punches to throw. The knee at the end of each combo should come from the opposite side to the last punch. Either set your own timer and get a friend to call 1/2/3/4/sprawl/shoot, or do a few rounds following along in the video.