Walking laps 5minutes x 2 (switch direction)
-1 per direction 30 seconds shoulder circles x 2 (each shoulder)
Jog drill (sprint drill)
-10 punches jog half way and back
-2minutes each partner
-no gloves or contact
-intervals of punches vs defensive movement (ie parry, dodge, duck, block…)
-1 punch/2 defense, 2/2, 3/2, 3/1….etc.
-2 minute rounds with 1 minute rests
-1 round for each person
Ground and Pound bag-1 person each round does transitions and striking (no contact) on the ground and pound bag.
5 minutes walking 2.5 mins each direction