Warm Up

• 1×5 min round jump rope
• 1×5 min round shadow box
  • Min 1: footwork and defense only
  • Min 2: add lead hand & lead leg
  • Min 3: add rear leg
  • Min 4: all weapons
  • Min 5: full speed, all weapons
• 20 squats, 20 push ups, 20 sit up

Bag Work
(3 min rounds x 45 sec rest)

R1) Warm up, lower body only.
R2) Warm up, upper body only. (Punch and elbow)
R3) Warm up, all weapons in

FOCUS: CHANGING LEVELS OF ATTACK

throw combinations focusing on attacking all 3 levels (head/body/legs) within each combination. Example: jab-cross-hook to head, rear low kick, followed by switch kick to the body, finish with lead teep. This keeps our combinations diverse and makes it hard for the opponent to know where we are attacking. Also, consider the concept we train where we are using strikes 1 and 2 to set up 3. Same concept applies with this drill.

R4) Entries attacking the head first. Work to the body then the legs, or work head, then legs, and finish on the body.
R5) Entries attacking the body first. Body-head-legs or body-legs-head.
R6) Entries attacking the legs first. Low-middle-high or low-high-mid.

Finisher
R7)
Min 1: alternating double left kicks & double right kicks
Min 2: power punch combinations (3 punch combos)
Min 3: skip knees

R8) Core Work
Min 1: leg lifts
Min 2: crunches
Min 3: push up hold