Our last workout (Saturday) was cancelled at the last minute but we made up for it on Tuesday night with some hard training. Hot night - heat index was 93.
Roll Call: Mike and Tony
Warm-up:
2x3min jump-rope (last 30sec double unders)
2 rounds – 10 rope pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions, 10 overhead squats
Defense Circuit 2min/1min (2 circuits)
Maize ball - first round hung from 10' second from 8'
Rope line
Speed bag
Heavy bag
4 rounds - Thai kicks doubles 30sec work/30sec rest - alternate leg each work round, total 1 minute work each leg.
Glove Drills
Round Robin drills (3 people working) - 1:30 minute rounds, alternate person each round - each person worked offense and defense for 1 round with the other 2 people for each drill.
- 3 way jab
- Double jab
- Jab cross
Punch out on the heavy bag
4 rounds 30sec work/ 30sec rest each
Mike did a great job making use of his reach and controlling distance in the glove drills
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