Boxing
Skills Training
- 2 rounds of jump-rope
- 3 rounds of shadow boxing
- 5 rounds of sparring
- 3 rounds of mitt work
- 2 rounds on double end bag
- 2 rounds on uppercut bag
- 2 rounds on speed bag
Conditioning
- 4 sets using 20lb dumbbells
- Walking 1 staircase at a time, then 2 staircases at a time and finally 3 staircases at a time
Wrist Circuit using 20lb dumbbell
- Front wrist curls 3 x 10
- Hammer wrist curls 3 x 10
- Reverse wrist curls 3 x 10
Neck Work
- 40lbs x 50
- 40lbs x 50
- 40lbs x 50
- 40lbs x 50
- 40lbs x 50
Core Circuits
- Medicine ball slams to the stomach x 30, 30, 30
- Captain chair leg raises x 20, 15
- Captain chair knee raises x 15, 15
- Knuckle Pushups x 15
- Pushups x 15
Weight
- 193lbs
Skills Training
- 2 rounds of jump-rope
- 3 rounds of shadow boxing
- 5 rounds of sparring
- 3 rounds of mitt work
- 2 rounds on double end bag
- 2 rounds on uppercut bag
- 2 rounds on speed bag
Conditioning
- 4 sets using 20lb dumbbells
- Walking 1 staircase at a time, then 2 staircases at a time and finally 3 staircases at a time
Wrist Circuit using 20lb dumbbell
- Front wrist curls 3 x 10
- Hammer wrist curls 3 x 10
- Reverse wrist curls 3 x 10
Neck Work
- 40lbs x 50
- 40lbs x 50
- 40lbs x 50
- 40lbs x 50
- 40lbs x 50
Core Circuits
- Medicine ball slams to the stomach x 30, 30, 30
- Captain chair leg raises x 20, 15
- Captain chair knee raises x 15, 15
- Knuckle Pushups x 15
- Pushups x 15
Weight
- 193lbs
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