We started by splitting the class, one group ran first and the other
did ab-work stations. After completing the run or the abwork the groups
switched. The ab-work consisted of 6 stations we did the exercise for
30 seconds then had a 30 second break to move the the next station.
Each person went through the 6 stations 3 times. The stations consisted
of: 1. Medicine ball slams, 2. Ring post climb, 3. Heavy bag (lie on
it) medicine ball rotations, 4. Frog kicks using a 5lb weight while
sitting on the weight bench, 5. Thai clinch rollouts (using medicine
ball), 6. Standing Russian twists (used a double end bag to bounce of
the wall).
Next we partnered up and the fighters were shown some illegal moves so
that they would be aware of it, if it happens during a fight. Then we
moved to bag work. Our focus tonight was foot work. We started with
circling the bag without punches then with each round added more
punches. We also did some movement behind the jab. The last 15 minutes
of class we did punchouts at range and in tight focusing 2 rounds of
punch out put, and 2 rounds power. The last round was all out sparring
with the bag. Terrance and I also sparred.