[Brandon MacRea]

Tuesday October 9th

AM - Roadwork

2.2 mile run

PM - Boxing

light warm-up + dynamic stretching

3 rounds conditioning drills as follows:
-60 seconds 3-count squat jumps (hands up, in boxing stance, shuffle back-forward-back, then ATG squat jump with knee tuck)
-30 seconds burpees
-repeat 2x for one round (going to add these often, I really liked them)

3 rounds shadowboxing (just looking for volume here, really. Constant motion, up on toes pumping the jab, throwing 6,7,8 punch combinations at a fast clip)

4 rounds heavybag work (freestyle rounds, focusing on moving with the bag more, hitting it just past vertical swinging away from me, reacting to it's movement as it swings towards me. Again, worked lots of 1-4s/1-4-3s/1-4-3-4-3s and so forth. Round 4 I double/tripled/quadrupled up with either hand for the round)

3 rounds wall sit (max contraction, med ball between knees)

2 rounds shadowboxing cool-down

100 sit-ups

100 neck curls (100 forward, 100 backward)

5-minutes gripper work (long, long overcrushes)

25 quick pull-ups (1,2,3,4,5,4,3,2,1)