- 2x3min jump-rope (last 30sec double unders)
- 2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions, 10 Overhead squats with PVC pipe
- Maize ball
- Rope line
- Shadow Boxing
3 circuits alternating heavy bag and speed bag with 3min/1min rounds
- Round 1 Jabs and outside punches focusing on speed and accuracy.
- Round 2 Outside combinations, mix of power/speed/accuracy (Jabs, Jab cross, Jab Cross Hook etc.
- Round 3 Inside fighting power focus, primarily hooks and uppercuts.