BUY-IN (5–8 min)
– Jumping jacks x 50
– Hip rotations x 20
– Arm circles x 20
– 2 min light shadowboxing
WORK (3 x 5 min rounds — EMOM)
Round 1
Min 1: Jab → Lead Teep
Min 2: 20 alternating teeps
Min 3: Jab → Teep → Check
Min 4: 10 pushups + stance hold
Min 5: Freestyle (light flow)
Round 2
Min 1: Rear teep
Min 2: 20 knees
Min 3: Lead teep → roundhouse
Min 4: 10 squats
Min 5: Freestyle
Round 3
Min 1: Jab → Cross → Teep
Min 2: Alternating teeps (speed)
Min 3: Teep → check → return
Min 4: 10 lunges each leg
Min 5: Freestyle
CASH-OUT (Optional)
– 3 rounds:
– 25 teeps
– 10 pushups
– 30 sec plank