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OUR BLOG

VF Boxing Day 1

By Wodify Admin | In WOD | on August 7, 2019

St. Louis – Valkyrie Fitness

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Conditioning

Warm up

2 rounds

600m run

50 Jump rope singles

*1st run normal 2nd run throwing 1/2 punches

Footwork Drills 7mins

1 step

1-2 step

1-2-3 step

Reverse the process

For counters

Lateral work

1 step

1-2 step

1-2-3 step

Reverse the process for counters

Heavy Bag Drill 1

1-2-3 slip slip Tabata

Footwork Drills

Centipede

Pivots

Cloverleafs

Hey Bag Drill 2

2-1-6 slip slip Tabata

Metcon

Metcon (AMRAP – Reps)

12 mins AMRAP

1-2 ab mat sit ups x20

Burpees x10

Jump rope x20

Assault bike 20 cals

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