Page 131 - Jennifer Chieng Badass Boxing Workouts
P. 131

Station I (3 minutes)
                  Interval I: Jump Rope (page 58)  Interval II: Double-Under

                   Jump (page 58)  Interval III: Jump Rope  Interval IV: Double-
                   Under Jump Station II (2 minutes)

                  Interval I: Nonstop jab and cross with 2-pound weights
                   Interval II: Nonstop jab, cross, left uppercut, cross, jab,

                   right uppercut with 2-pound weights (Southpaw: Nonstop
                   jab, cross, right uppercut, cross, jab, left uppercut with 2-
                   pound weights)  Interval III: Nonstop jab and cross with 2-
                   pound weights  Interval IV: Nonstop jab, cross, left
                   uppercut, cross, jab, right uppercut with 2-pound weights

                   (Southpaw: Nonstop jab, cross, right uppercut, cross, jab,
                   left uppercut with 2-pound weights) Station III (1
                   minute)

                  Interval I: Quick Feet to Sprawl (page 60)  Interval II: 4
                   Mountain Climber Burpees (page 63)  Interval III: Quick
                   Feet to Sprawl  Interval IV: 4 Mountain Climber Burpees
                   Break to put gloves on (1 minute)

                Station IV: Heavy bag (2 minutes)

                  Interval I: Cross, left hook (right for southpaw), cross,
                   double jab. Repeat combination every 2 to 3 seconds with
                   minimal rest in between.

                  Interval II: Jab, cross, left hook to the head, left hook to the

                   body, pivot out, cross, left hook to the head, cross.
                   (Southpaw: Jab, cross, right hook to the head, right hook to
                   the body, pivot out, cross, right hook to the head, cross.)
                   Repeat combination every 2 to 3 seconds with minimal

                   rest in between.

                  Interval III: Cross, left hook, cross, double jab. (Southpaw:
                   Cross, right hook, cross, double jab.) Repeat combination
                   every 2 to 3 seconds with minimal rest in between.
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