10,8,6,4,2 Pyramid
10 boxing combinations A1, 10 reps A2
8 boxing combinations A1, 8 reps A2
6 boxing combinations A1, 6 reps A2
4 boxing combinations A1, 4 reps A2
2 boxing combinations A1, 2 reps A2
Warm up: See video
A1 Left Jab, left jab, right cross, left hook, right cross
A2 Knees (10 Left and 10 Right)
B1 Left upper, right upper, left upper, right upper, left hook, right hook
B2 Plank to alternating punch (10 total punches=5 Left, 5 Right)
C1 Left jab, Right cross, left hook, right upper
C2 Hop Kick (10 Left and 10 Right)
D1 Right upper, left hook, right cross, left hook, right cross
D2 V sit punches or kneeling punches (10 total punches=5 Left, 5 Right
E1 Right cross, left hook, right cross
E2 Squat hold with uppercuts (10 total punches=5 Left, 5 Right)
Week 1 20 sec on 10 sec rest
4 of each 1 minute rest between rounds 5 minute block
30 min
Week 2 30sec on 15 sec rest
3 of each 1 minute rest between rounds 5.5min block 32.5min
Week 3 45sec on 15 sec rest 2 of each 1 minute rest between rounds 5 min block 30 min
Week 4 60sec on 15 sec rest 2 of each 1 minute rest between rounds 6min block 35min