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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)
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