8-12 rounds of sparring for those that want to spar.

Non-Sparring Students:
12 Rounds of alternating
heavybag
speedbag
jump rope
3lb dumbbell shadowboxing

 

boxing sparring drillTabata:  Wall Ball (see image at the bottom)
Grap a medicine ball, do a squat and throw the medicine ball against the wall and then catch it on the way back – immediately go into the next squat with the medicine ball just below your chin.  20 seconds on/ 10 seconds off X 8 sets.

medicine ball boxing drill

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