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Friday Night Boxing

Friday

Arms & Abs

Grab dumbbells

1-1 Rows 4X10Reps

Curl variations 4X10

Shoulder trio 4X10

Alt Press 4X10

Tricep Kickbacks 4X10


40 sec rounds/20 sec rest/3 rounds

Ankle touches

V-ups

Plank and touch

Full body v-up

V-up hold


Pad work & Heavy bag working on simple 1/2/3 combos

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2/21/24 back squat/ strict press

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike Max strict chest to bar pull ups Strength Back squat 3x4 Strict press 3x4 20s Push press Front squat Barb

2/21/24

Warm up Greatest stretch ever 1 minute each side 400 meter run 15 plate over burpees 15/12 cal row 800 meter run 15 plate over burpees 15/12 cal row 1200 meter run 15 plate over burpees 15/12 cal row

2/20/24

Warm up 3 rounds Slow jog 90 seconds Run 30 seconds as fast as possible Conditioning 2 rounds In 4 minutes 1/4 mile run 12 kb clusters 53/35 Max cal bike in remaining time Rest 2 minutes In 4 minutes

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