Warm up: 12/15 mins
(General warm up/stretching)
Technical/shadow rounds.
Juniors 6 x 2mins
Youths 6 x 3mins
30secs rest between rounds
Round 1 (Lead hand only, any distance)
Punching with lead hand, but can use back hand to defend and block. Feint skills with both hands.
Round 2 (Back hand only, any distance)
Punching with lead hand, but can use back hand to defend and block. Feinting skills with both hands.
Round 3 (Turn/spin off)
3/4 punch combinations at long distance but every 15 seconds must turn/spin off chance direction each time.
Round 4 (Defend with roll)
3/4 punch combinations at short distance but every 15 seconds must roll to exit, chance direction or exit each time and add double roll.
Round 5 (Uppercuts/hooks)
2/3 shot combinations at any distance but each time lead with uppercut or hook, make sure to stay defensively aware before and after attacks.
Round 6 (Open round, high intensity)
High intensity round but make sure the work is quality!!!!!!!!!
Rest 3mins
Run/sprints
A fast as you can 5km run try to beat your best time.
Rest 2 mins
Cool down/stretch
5mins skipping
5/10mins stretching