Monday/Tuesday A Schedule
Monday Warm Up
no class
Tuesday Warm Up
20 lateral bounds
15 push ups
20 lunges
30 crunches
10 star jacks
All Ranks
Wednesday B schedule
Wheel of fate
3 min: Stretch
ALL
Circuit
Station 1: Medicine Ball Slams – 10 reps
Station 2: Dumbbell Punches (5 lbs) – 30 seconds of continuous jabs
Station 3: Jump Rope – 1 minute
Station 4: High Knees – 1 minute
Thursday C Schedule
1 min hop/rope
10 inchworm to push ups
20 lunges with twist
10 jumping jacks
30 sec shuffles
3 min: Stretch
Practical
Review any combo or techniques form earlier in the week
Bag work/sparr
Round 1: 3 min: only boxing combos
round 2: 3 min freestyle
1 Min sparr or mitt sparr (multiple rounds till end)
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