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10 minutes Dynamic Mobility Warm-up
Followed:
20 minutes easy skipping (mental preparation for what’s coming) +
Every 2 minutes in between skipping
10x Press-ups
10x Air squats
10x Sit-ups
Then:
40 minutes of Muay Thai 15, 16 & 18 Count Drills
Then:
20x Standing in left lead – Jab & Cross (10x fast + 10x hard) +
20x Right knee on the floor – Jab & Cross (10x fast + 10x hard) +
20x Both knees on the floor – Jab & Cross (10x fast + 10x hard) +
20x Seated on the floor – Jab & Cross (10x fast + 10x hard) +
40x Lying back on the floor – Jab & Cross (20x fast + 20x hard) +
20x Seated on the floor – Jab & Cross (10x fast + 10x hard) +
20x Both knees on the floor – Jab & Cross (10x fast + 10x hard) +
20x Left knee on the floor – Jab & Cross (10x fast + 10x hard) +
20x Standing in right lead – Jab & Cross (10x fast + 10x hard)
Rest 60 seconds then repeat 3 rounds
Then:
20x Switching Knees +
10x Right Kicks +
20x Switching Knees +
10x Left Kicks +
20x Switching Knees +
10x Right Downward Elbow – Left Snap Elbow +
20x Switching Knees +
20x Switching Left to Right Kicks
Rest 60 seconds then repeat 3 rounds
Then:
10x Fast Jab Crosses +
1x Left Kick +
1x Right Kick +
1x Sprawls +
5m Backward Tiger Crawls +
5m Forward Tiger Crawls
Repeat for 2 minutes then rest 1 minute
3 Rounds in total
Then:
10x Fast Elbows (alternate between left and right) +
2x Knees +
5x Chin-ups +
10x Grip Change
Repeat for 2 minutes then rest 1 minute
3 Rounds in total
Then:
30secs x Rope Undulation (various styles) +
30secs x Hammer Work (hard and each round change hand grip)+
30x Partner Tyre Push +
30x Hanging Knee to Elbows +
30/60secs x Back against the wall and hands behind the head receiving Light Punches to the Face to Mid-Section
Complete 4 rounds
Rest 1 minute between rounds
Then:
10 minutes Skipping
Then:
10-15 minutes of Yoga and SMR

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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