Warm up with 5 to 10 mins of punch bag training – speed ball, heavy bag etc, then:-
3 rounds, with 30 to 60 secs rest between exercises – remember this is skills training, so don’t sacrifice your form for reps for reps sake:-
- Sit-outs x 20
- Med ball plyo-push-ups x 12 to 16
- 24″ to 32″ Box/tyre jumps x 10
- Handstand push-ups on BXT Cable x 8 to 10
Then, perform 3 rounds with 30 to 60 secs rest between exercises – again, remember this is skills training so don’t sacrifice your form fo reps for reps sake:-
- ‘L Sits’ on 2 x kettlebells / Jungle Gym / rings – x 5 sets of 10 to 20 secs
- Hip Heists x 10
- Scorpion push-ups x 10 to 12
- Handstand one hand thigh taps against a wall (toes on wall) x 20
Then:-
10 to 15 mins of kettlebell skills practice.
Qigong
32" Tyre Jumps