Session 1

Warm-Up
Skipping - 3 Minutes

S&C - 3x3 Min Rounds - 1 Minute Rest

10 Push-Ups
10 Jump Squats
10 Med Ball Slams
10 Band Pull Aparts
20 Crunches

Boxing Technique
Forward, Back, and Side Movement - 3x2 Minute Rounds
Rounds 2&3 add Punches

Teach Hook - 2x1 Minute Rounds

Pad Work - 4x2 Minute Rounds

Round 1 - 1, 1, 2, Slip
Round 2 - 1, 1, 2, Slip, 2
Round 3 - 1, 1, 2, Slip, 2, 3
Round 4 - 1, 1, 2, Slip, 2, 3, Slip

Bag Burnout
40 Jabs
35 Crunches
40 Crosses
25 Crunches
40 Hooks
15 Crunches
40 Jab+Crosses
10 Crunches
Session 2

Warm-Up
Skipping - 3 Minutes
Shadow Boxing - 2 Minutes (Work on Movement)

S&C - 3x3 Min Rounds - 1 Minute Rest

10 Clap Push-Ups
10 Fighting Stance Jump Squat Switches
10 Med Ball Twist Slams
10 W-Raises
20 Crunches

Boxing Technique
Forward, Back, and Side Movement - 3x2 Minute Rounds
Rounds 2&3 add Punches

Review Hook - 2x2 Minute Rounds

Pad Work - 4x2 Minute Rounds

Round 1 - 1, 2, 3
Round 2, 3, &4 - 1s and Occasionally 2s w/Circular Movement

Bag Burnout x5
40 Polish
20 Crunches
Session 3

Warm-Up
Skipping - 3 Minutes
Shadow Boxing - 2 Minutes (Work on Movement)

S&C - 3x3 Min Rounds - 1 Minute Rest

10 Resistance Band Push-Ups
10 Step-Up w/Knee Drive
10 Med Ball Cross Throws
10 Band Pull Aparts
20 Russian Twists

Boxing Technique (Bigger Tic Tac Toe Board)

Forward, Back, and Side Movement - 2x3 Minute Rounds
Rounds 2 add Punches

Pad Work - 4x2 Minute Rounds

Round 1 - 1, 2 (Really focus on the stepping and pivoting)
Round 2 - 1, 2, 3 (Add movement at the end of every combo)
Round 3 - 1, 2, Slip, 2, 3
Round 4 - 1, 2, 3, Slip, 3

Bag Burnout
40 Jabs
20 Crunches
40 Crosses
20 Crunches
40 Jab+Crosses
20 Crunches
40 Hooks
20 Crunches
Session 4

Warm-Up
Skipping - 3 Minutes
Lateral Movements - 3 Minutes

S&C - 3x3 Min Rounds - 1 Minute Rest

10 Clap Push-Ups
10 Jump Squats
10 Med Ball Slams
10 Supermans
20 In and Outs

Boxing Technique (Bigger Tic Tac Toe Board)

Forward, Back, and Side Movement - 3 Minute Round
Mirror Movement - 3 Minute Round

Pad Work - 4x2 Minute Rounds

Round 1 - 1, 2 (Really focus on the stepping and pivoting)
Round 2 - 1, 2, 3 (Add movement at the end of every combo)
Round 3 - 1, 2, Slip, 2, 3
Round 4 - 1, 2, 3, Slip, 3

Bag Burnout
40 Jabs
20 Crunches
40 Crosses
20 Crunches
40 Jab+Crosses
20 Crunches
40 Hooks
20 Crunches
Session 5

Warm-Up
Skipping - 3 Minutes
Lateral Movements with 1,2,3 on Switch - 3 Minutes

S&C - 3x3 Min Rounds - 1 Minute Rest

10 Resistance Band Push-Ups
10 Fighting Stance Jump Squats
10 Med Ball Twist Slams
10 W-Raises
20 Russian Twists

Boxing Technique (Bigger Tic Tac Toe Board)

Forward, Back, and Side Movement - 3 Minute Round
Mirror Movement - 3 Minute Round

Pad Work - 4x2 Minute Rounds

Round 1 - 1, 2 (Really focus on the stepping and pivoting)
Round 2 - 1, 2, 3 (Add movement at the end of every combo)
Round 3 - 1, 2, Pull, 2
Round 4 - 1, 2, Pull 2, Roll Under 2 or 3

Bag Burnout
50 Jabs
20 Crunches
50 Crosses
20 Crunches
40 Lead Hooks
20 Crunches
40 Rear Hooks
20 Crunches