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Boxing Focused
Stretch- especially on hip flexors for those kicks the next day
500 jump ropes, 50 sit up twist, 50 leg lifts, 50 bicycle kicks, 30 abductor machine, 30 adduction machine.
Shadow Boxing 12 x 3 min rounds: 1st footwork( visualize an aggressive opponent)
2nd: jabs and crosses (get warmed)
3rd: work on combos and string them together (2,5,2 ..overhand 1, Cuban upper cut,3…1,1,3low,3high,2)
4th: close distance (imagine an evasive opponent who you want to work inside, but also has a powerful cross)
5th:Work outside (imagine opponent is aggressive but reaches and exposes openings)
6th: counter punching (opponent is offensive)
7th:Finish him (opponent is shaken power punches to K.O.)
8th: Flow/ non- stop punches (rhythm, punch, evade, move, punch)
9th:Fight pace (fast combos, angles, visualize fighting a pro)
10th:Move in one direction throwing different combos
11th: Work the inside (opponent is taller than me and or I’m on the ropes)
12th: Punch out (throw as many hands as possible given time)
6 minutes on speed bag
Cooldown
