30 burpees before work yesterday.

Went to a late boxing class that I signed up for with a new (for me) coach. Was very pleased that it focused on fundamentals and technique. I have seen this coach spar before; his opponent walked away with a bloody nose.

Forgot my jump rope at home because I've been using it there lately, so had to use one of the gym's crappy, damaged ropes. After 3 rounds, we went outside and practiced footwork drills with the orange rings: 

1 round of doing the Ali shuffle in and out of the ring

1 round of jabbing while stepping into the ring and stepping back out 

1 round of the same but with either a double jab or 1-2s in and out of the ring (double jab has you stepping in the ring twice in rapid succession)

1 round of any combo we wanted as long as it was in the ring

Went inside and did various rounds of heavy bagwork, ending with an entire round of nonstop 1-2s. Shoulders were burning by the end of this, but they were ignored and I finished the round strong and hitting harder than I started.

Ended with some easy leg exercises: 25 jump-squats and 10 lunges each leg30 burpees before work yesterday.

Went to a late boxing class that I signed up for with a new (for me) coach. Was very pleased that it focused on fundamentals and technique. I have seen this coach spar before; his opponent walked away with a bloody nose.

Forgot my jump rope at home because I've been using it there lately, so had to use one of the gym's crappy, damaged ropes. After 3 rounds, we went outside and practiced footwork drills with the orange rings: 

1 round of doing the Ali shuffle in and out of the ring

1 round of jabbing while stepping into the ring and stepping back out 

1 round of the same but with either a double jab or 1-2s in and out of the ring (double jab has you stepping in the ring twice in rapid succession)

1 round of any combo we wanted as long as it was in the ring

Went inside and did various rounds of heavy bagwork, ending with an entire round of nonstop 1-2s. Shoulders were burning by the end of this, but they were ignored and I finished the round strong and hitting harder than I started.

Ended with some easy leg exercises: 25 jump-squats and 10 lunges each leg