Complete 3 X’s
Rest between rounds
Modify as necessary
———————————

Jab-sprawl-jab-cross-sprawl-jab-cross-hook-sprawl-jab-cross-hook-uppercut-sprawl X 10

Jab-knee-jab-cross-knee-jab-cross-hook-knee-jab-cross-hook-uppercut-knee X 10

Jab-round kick-jab-cross-round kick-jab-cross-hook-round kick-jab-cross-hook-uppercut-round kick X 10

Jab-switch kick-jab-cross-switch kick-jab-cross-hook-switch kick-jab-cross-hook-uppercut-switch kick X 10

Build-up shadowboxing X 3:00 min

Complete once
Rest 1:00 min between rounds
Modify as necessary
———————————

100 jumping jacks + 30 sec squat hold

100 mountain climbers + 30 sec push up hold

100 bicycle crunches + 30 sec plank

100 high knees + 100 butt kickers + 100 ankle taps

Freestyle shadowboxing X 3:00 min

Complete once
Rest 1:00 min between rounds
Modify as necessary
———————————

Jab-cross-check-cross-check-round kick X 3:00 min

Teep-check-cross-hook-check-rear teep X 3:00 min

Cross-check-jab-uppercut-swoop-jab-cross X 3:00 min

Jab-elbow-post out-check-switch kick X 3:00 min

Cross-uppercut-hook-check-teep-check-jab-jab X 3:00 min

Complete once
Rest 1:00 min between rounds
Modify as necessary
———————————

Defensive round X 3:00 min

Offensive pressure round X 3:00 min

Counter striking round X 3:00 min

Offensive pressure round X 3:00 min

Footwork round X 3:00 min

Complete 10 X’s through
Rest between sets
Modify as necessary
———————————

Tuck jump-squat-sprawl-hop X 15 seconds

2 jacks-10 shuffles-walk out to push up twice X 4 sets

10 high knees-10 climbers-10 floor jacks X 4 sets

Tuck crunch-V up-4 bicycle crunches X 30 seconds

Plank X 1:00 min

Complete 5 X’s through
Rest when needed
Modify as necessary
———————————

1-shuffle-2-shuffle-sprawl-shuffle X 20

Alternating check-teeps X 20

Alternating rear into lunge-teep and knee X 20

Punch push ups X 10

Tuck crunches with punches X 1:00 min

Complete 5 X’s through
Rest when needed
Modify as necessary
———————————

1-2-3-2 dip 2 X 3:00 min

1-1-2 slip 2 X 3:00 min

1-2-3 slip 3 X 3:00 min

1-2-1-1-2 sprawl X 3:00 min

3-2-3 slip roll 2-3-2 X 3:00 min

Complete once
Rest when needed
Modify as necessary
———————————

Calisthenics burnout X 3:00 min

Alternating technical stand ups X 3:00 min

Footwork box step X 3:00 min

Alternating technical stand ups X 3:00 min

Calisthenics burnout X 3:00 min

Complete 5 X’s through
Rest when needed
Modify as necessary
———————————

Shoe-shine combo with rolling X 25

Hooks & high knees burnout X 10

Rolls and sprawls X 10

Checks into teeps X 20

Squats into side kicks X 20

Complete 5 X’s through
Rest when needed
Modify as necessary
———————————

Jab-cross combo X 50

Lead teep-rear round kick X 20

Alternating elbows X 40

Roll in-roll out X 20

Shoe-shine, sprawl X 20

Complete 5 rounds
Go at your own pace
Modify as necessary
———————————

jab • cross • dip • cross • lead hook • slip lead • lead hook • cross

lead teep • cross • lead check • cross • lead uppercut • rear round kick to body

jab • jab • rear uppercut • slip rear • cross • cross to body

cross • lead rib shot (body shot) • rear round kick to leg • rear check • rear round kick to body

jab • cross • switch/lead knee • rear elbow • switch/lead knee

Complete 10 X’s through
Rest when needed
Modify as necessary
———————————

Jumping jacks X 20

Jump squats X 20

Sprawls X 20

Push ups X 20

Tuck crunches X 20

Complete 5 X’s through
Rest when needed
Modify as necessary
———————————

Jumping jacks X 100

Shoulder taps X 100

High Knees X 100

Mountain Climbers X 100

Bicycle Crunches X 100

Complete 25 X’s through
Rest when needed
Modify as necessary
———————————

Squat to tuck jump

Squat to sprawl

Squat to 4 shuffles

Squat to walkout push up

Squat jump to standing hip twist

Complete 5 X’s through
Rest when needed
Modify as necessary
———————————

Rear lunge > Thai knee L X 10

Rear lunge > Thai knee R X 10

Push up jacks X 5

Cross climbers X 20

Tuck crunches X 20

Plank X :30