2 rounds on the line
- 1min Forward hop single leg alternate (hop forward crossing back and forth on the line, switch legs after each up and back)
- 1min Side hop 2 legs (face the line, keeping heels together hop forward and back across the line moving up and down the line)
- 1min Forward and back with hip twist
- 1min rest
2 rounds – 10 pull-ups, 8 ring push-ups, hip stretch, 10 GHD sit-ups, 10 back extensions
Defense Circuit 3min/1min (2 circuits)
Thai round kicks 4 x 30sec rounds of double’s, switching legs each round with a 30sec rest between each round.
2 Round Robins (first time one person aggressor and the other defender, switch next round) 1:30min rounds
- 3 way jab
- Double jab
- Jab cross
Next practice I hope to have a “rack” made to practice footwork with the jab – don’t know what a “rack” is check out http://www.youtube.com/watch?v=p5rsQd1dPUY
My only change may be spacing it further from the wall – I like everyone to be able to get full extension on the jab.
(Please post questions, comments or suggestions to “comments” below)