Saturday's Workout

Had a slightly late start due to a car in the garage and not being able to find a key to move it. Thanks to Tony we got the key and were able to use the whole garage.

Roll Call: Mike, Frank, Tony

Warm- Up
2 rounds -10 Pull-ups, 3 Ring Dips, 10 Squats, Hip Stretch, 10 Sit-ups, 10 Lumbar Extensions

Agility/Footwork Drills 2min/30sec rest

• Forward + Back w/punch


• Side to Side w/punch


• Forward Crossover


• Side Crossover


• Hip Switch

Circuit 2 times through 3min/1min rest

• Heavy Bag


• Maize Ball


• Mitts – focus on shoulder roll in defense of cross

Glove Drills 3min/1min

2 rounds

• 1min jab catch alternating sides


• 2 min jab cross – catch and shoulder roll

Thai Pads 3min/1min

• Jab cross – rear round – jab cross – front round


• Jab cross – front round – avoid rear round – return rear round

Finisher
Tabata Squats 6 rounds (20/10sec work/rest)

Squats per round:
Tony--Mike--Frank
15-----15-----16
17-----19-----17
12-----15-----13
12-----16-----14
12-----12-----11
12-----11-----16

Next week we’ll add a few new drills and equipment pieces to the workout.