Page 173 - Jennifer Chieng Badass Boxing Workouts
P. 173

Warm-up: Jump rope for 8 minutes.

                Pendulum steps (pages 23–26) and Cutting off the
                Ring (page 29): Practice for 3 rounds. Set a boxing timer

                to a 3-minute round with a 1-minute rest period in between
                rounds.

                Shadowboxing: Do 6 rounds incorporating specific defense
                drills. Set a boxing timer to a 3-minute round with a 1-

                minute rest period in between rounds. Review drills in
                Chapter 3.

                  Rounds 1 and 4: Incorporate slipping punches (slip/dip/pull
                   back/pivot/weave) and catch and throw.


                  Rounds 2 and 5: Incorporate parrying, countering, and
                   level changing.

                  Rounds 3 and 6: Incorporate retreat and circle and retreat
                   and counter.



                DAY 6




                Warm-up: Jump rope for 8 minutes.


                Endurance: Circuit III (page 91).


                DAY 7





                Rest and recover.



                Experienced Sample III



                DAY 1




                Road work and warm-up: 2-mile run.
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