Warm up: 12/15 mins
(General warm up/stretching)
1 minute break
Working on fainting skills throughout today’s rounds, make sure to work on fainting front and Backhand.
Round 1 (Feinting/defence)
Use fainting to make Opponent attack and then defend. Mix faints up between front/backhand + body/head, every 10seconds use good defensive skills.
Round 2 (Faint/defend/attack)
Add to round 1. After defending counter with single punch attack.
Round 3 (Faint body/attack head)
Faint to body to lower opponents hands then attack head with 2/3 punches, good defence after attack.
Round 4 (Faint head/attack body)
Faint to head to make opponent lift hands/elbows then attack body with 2/3 punches, good defence after attack.
Round 5 (Faint head +body/attack head)
Faint to head and body, then attack head with single power shot to head, good defence after attack.
Round 6 (Faint body+head/attack body)
Faint to body and head, then attack with single power shot to body, good defence after attack.
Round 7 (Open round)
Concentrate on quality over quantity while focusing on good technique.
Every round skip at medium pace for 50seconds then skip as fast as you can for 10 seconds.
5 x 1minute, 30second break in between
Put forearms on the floor with elbows below shoulders, legs together and back flat.