Warm up (3 min Rounds) 1- Round of jump rope 1- Round of Shadow boxing (incorporate defense, in a real fight it's not going to be one side beating, they are going to fight back) 1- Round hitting the tennis ball. Bag Work (5-3 minutes Round) 2- Round Punches Only (30 seconds Volume, 30 seconds Power) 1- Round of Kicks Only 2- Round of Freestyle (mixing Volume, Power, punches and kicks and defense)Sorry, you must be logged into an account with proper access to view this content. If you just ordered a course, please log out and log back in to refresh your account. If you are still having problems, please contact us at info@ffacoach.com
![[11-20-13] Turtle Crucifix Roll Technique](https://ffacoach.com/wp-content/uploads/2015/11/11-20-13-turtle-crucifix-roll-technique-vimeo-thumbnail-480x270.jpg)
