COMBAT EVASION PROGRAM 2

COMBAT EVASION
PROGRAM 2 LEVEL- BEGINNER DURATION-45-60 minutes
WARM-UP (10 minutes)
FROG- JUMP BURPEE- forward- HIGH KNEES- Back to start position X 3 REVERSE SUICIDES- TOYOTAS (10) each marker- Run back to start position X 3 GET-UPS ( From lying position) (15)- SPRINTS- Forward- jogging back to start position X 3
FORMAL STRETCH/ BLOCKING PATTERN (1) – (1O SETS-per person) (5 minutes)
MAIN- ( 20-25 minutes) HAND PAD WORK- Crosses 60/80/100 Hooks 60/80/100 Upper-cut 60/80/100 ] Each person HAND COMBOS 3 Punch/ 1Duck-5-10sets 3 Punch/1 Duck/-5-10sets ] Each person B 4 Punch/ 1Duck- 5-10sets 4 Punch/ 2Duck/-5-10sets ] Each person BODY RIP- Show class/ class participation Add BODY RIP – 3 Punch- 5-10sets 3 Punch/ 1 Duck/-5-10sets ] Each person B 4 Punch- 5-10sets 4 Punch/ 1Duck/-5-10sets ] Each person ELBOW- NORMAL/ CUTTER- Show class/ class participation 10-20 ] Each person Add ELBOWS – 3 Punch/ Normal-5-10sets 3Punch /Cutter-5-10sets ] Each person Add ELBOWS – 4 Punch/ Cutter- 5-10 sets 4 Punch/ Cutter-5-10sets ] Each person
ABDOMINALS/LOWER-BACK (10 minutes) BRIDGE HOLD ( Whole class timed as one) 60 seconds- BRIDGE WALK (10-15) X 5 ] Each person SUPERMAN ( Slow controlled repetitions) X 5 ] Each person
FORMAL STRETCH(Quick class review, Bow and class finish) (5 minutes) EQUIPMENT (All the equipment needed for the class) White board/ black pen, Boxing mitts/pads, Plastic cone markers, stop watch, file, biros

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