12 Rounder

3 x 3 Minute Shaddow Sparring Rounds / 30 Sec Rest between rounds

6 x 3 Minute Rounds on Pads / 30 Sec Rest between rounds

3 x 3 Minute round on bag / 30 Sec Rest – Aiming for 100+ Punches per minute

Core Work

Complete 3 Rounds of the following in order without rest : Rest for 1 minute between each round

Captain’s chair Sit ups – 30 seconds
Full Sit ups – 30 seconds
Reverse Curls – 30 seconds
Bicycles – 30 seconds
Prone Hold – 30 seconds
Side bridge – 30 Seconds on each side.