Boot Camp - Redux

With Charles at Undisputed Boxing Gym

15 min pre-class warmup:

• back rolls
• leg stretch
• run to Caltrain station, run lap on SF-bound platform (1 ramp, 3 sets of stairs)
• run back to gym
• treadmill until class starts

class, no stop or penalty dumpster run, no stop between exercises (total elapsed time ~25:00):

• jumping jacks
• squats
• jumping jacks
• push ups
• sit ups
• mountain climbers
• dumpster run (non-penalty)
• leg switch hops on boxing ring holding top rope 2:00 for speed
• single leg toe touches on boxing ring holding top rope 1:00 ea/leg
• round kicks holding top tope 1:00 ea/leg
• sprint around heavy bags

[put on wraps and gloves - rest] then kickboxing:

• technique drills on jab and jab cross
• 4 hits to Charles' abdomen then 3 hits per heavy bag moving to left (roughly 30 heavy bags) then sprint back to start
• 2 hits per heavy bag with 1 burpee between bags then sprint back to start
• jab cross, switch sides onto next bag, jab cross hook - repeat pattern across all bags then sprint back to start - 2x
• jab cross hook cross 1st row bags, right leg round kick 2nd row bags, left leg round kick 3rd row bags, sprint back to start
• 2:00 round boxing only, 0:30 warning with all out burn out
• 0:30 rest
• 3:00 round kickboxing, 0:30 warning with all out burn out
• 1:00 push ups
• 1:00 sit ups
• 0:30 push ups
• 1:00 sit ups

bonus (post-class):

• dumpster run