Warm up: 12/15 mins
(General warm up/stretching)
Shadow/Tec rounds.
Shadow/Tec boxing
Juniors 7x2mins
Youths 7x3mins
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.
Conditioning
Skipping
6x3min rounds
Every round skip at medium pace for 50seconds then skip as fast as you can for 10 seconds.
Front plank
5 x 1minute, 30second break in between
Put forearms on the floor with elbows below shoulders, legs together and back flat.
Cooldown/stretch 10mins