5 to 10 minutes warm up on the punch bag and speed ball, then:-
6 rounds, resting 30 secs between rounds:-
- 1 minute heavy punch bag combinations
- 10 x plyometric push-ups
- 10 x med ball slams
- 10 x sprawls
Then:-
Sandbag zercher cleans x 40 in as few sets as possible, then:-
Handstand wall walk ups (toes on wall) x 15 in as few sets as possible
QiGong
