012

Complete once | Rest 1:00 min between round | Modify as necessary

1. Defensive round X 3:00 min
   Shadowbox defensively, throwing no strikes, but incorporating evasive movements, blocks, and positional footwork

2. Offensive pressure round X 3:00 min
   Throw strikes (kicks, punches, etc.) at a moderate intensity and continuously throughout round, letting no more than 1-2 seconds pass without throwing a combination

3. Counter striking round X 3:00 min
   Begin every combination with a defensive movement (block, slip, check, etc.) followed by 3 strikes

4. Offensive pressure round X 3:00 min
   Throw strikes (kicks, punches, etc.) at a moderate intensity and continuously throughout round, letting no more than 1-2 seconds pass without throwing a combination

5. Footwork round X 3:00 min
   Work the floor continuously moving left, right, pivoting, etc. after every combination