warm-up:
jump rope 5 min.
Tabata rounds on the heavy ropes:
switch between alternate arms
open close arms
double whip arms
Sample heavy rope vids:
Agility drill 5x:
drop down to push up- hindu push up- side ski jump left and right-rt. leg skip jump-left leg skip jump.
station circuit 3x:
10- shoulder sand bag squats.
10- slam sand bag.
5- ring pull ups.
10 ring push ups.
thai pad work:speed non-stop.
1. jab-cross-l.hook-r.hook-l.upper cut , rt.uppercut.
2. jab-cross-rt. kick, left kick.
3. jab-cross-rt. kick, left kick, shoot.
heavy bag round:
-work punch/kick combos and shoot.
condition out:
both legs: inside calf kick, out side calf kick, inside thigh kick, outside thigh kick.
-two kicks to body
-two kicks to head
-jab cross hook hook to body.