Preliminary Workout

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 pads

Bag work

-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

Free stretch


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