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Exercises

Set 1: 1 round
warm up
5 minutes

Set 2: 2 rounds
speed jabs
30 seconds
jab, cross, hook, hook
2 minutes

Set 3: 1 round
recover
1 minute

Set 4: 2 rounds
speed front kicks
30 seconds
front kick, side low, side high
1 min 30 secs

Set 5: 1 round
recover
1 minute

Set 6: 2 rounds
speed hooks
30 seconds
jab, cross, knee, hook
2 minutes

Set 7: 1 round
recover
1 minute

Set 8: 2 rounds
speed roundhouse kicks
30 seconds
back kick, elbow
1 min 30 secs

Set 9: 1 round
recover
1 minute

Set 10: 2 rounds
speed uppercuts
30 seconds
jab, cross, hook, uppercut
2 minutes

Set 11: 1 round
recover
1 minute

Set 12: 2 rounds
speed inside crescent kicks
45 seconds
jab, jab, jab, cross, roundhouse, double roundhouse
2 minutes

Set 13: 1 round
recover
5 mins 30 secs


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