0-5 :WARMUP
IF YOU ARE LATE YOU RISK INJURY.
Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
5-10: PRE COND
GROUND AND POUND REVIEW
Low Elbows
High Elbows
Jab/Cross/Roll
Power Strikes
Hammer Fists
10-35: CONDITIONING
BOXING WEEK 8/19 TO 8/23
GPP/BASE 1m Each : 15s to rotate – 5 Rounds
Bag Ground and Pounds
Bike 10/40/10 (Sprint/Recover/Sprint)
5 Ring Rows , 10 Ring Jump Squats
KB Get-Up/Set Down (26-44)(18-35)
LOSE ROUNDS
3 Burpees then Start your Get-Up/Set Downs
BUILD ROUNDS
MB Get-Ups (20-40)(10-30)
STRONGER ROUNDS
MB Get-Ups (20-50)(10-40)
INSANE ROUNDS
On the Bike: Beat your Cals each time.
Go heavier on your Get-Up/Set Down (26-63)(18-44)