Saturday Workout, the "Beginning"

Warmup

• 2x3min Jump Rope – final 30 sec of each round double unders
• 2 rounds – 10 Pullups, 10 Squats, 10 Situps, 3 Ring Dips, 10 Lumbar Extensions, Hip flexor stretch

Agility/Footwork Drills 2 min/ 30sec rest

• Forward Crossover step
• Side Crossover Step
• Evasion Step (Thai Round kick evasion)

Slip Line 3min/1min rest

• Bob and Weave
• Bob and weave with forward step

Circuit 2 times through with 3min/1min rest

• Heavy Bag – hand and foot combinations, final 30 of each round continuous punching
• Maize ball
• Mitts – jab-cross-cover-return, catch jab-jab-cross-hook, low cover-return jab or cross, etc.

Glove Drills 3min/1min rest

• Jab – catch – jab
• Low jab – catch – jab

Offense/Defense 3min/1min rest

• Defend against jab
• Defend against high or low jab

Thai Pads 3min/1min rest

1st round

• 1min alternating round kicks
• 1 min jab cross kick (alternate kicking side)
• 1 min alternating round kicks

2nd round

• 1 min alternating round kicks
• 2 min jab-cross-rear round- evade rear round – return front round

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