SKIPPING
5 mins, with increasing sprint intervals every minute.
SHADOW BOXING
3 X 3 min rounds with 1 minute break.
Rd. 1 – Footwork
Rd. 2 – Jab + Defensive movements
Rd. 2 – Freestyle (high intensity)
HEAVY BAG
Rd. 1 – Jab (speed focus, low intensity)
Rd. 2 – Jab + Cross (range focus, low intensity)
Rd. 3 – Jab + Cross + Hook + Cross (high intensity)
Rd. 4 – Freestyle (medium intensity)
Rd. 5 – Freestyle (high intensity)