COMBAT EVASION PROGRAM 3

COMBAT EVASION
PROGRAM (3) LEVEL-BEGINNER DURATION-45-60MINUTES
WARM-UP (10 minutes) ARMY CRAWL-Forward- PUSH-UP (15)- each marker, then BEAR CRAWL back to start position X3 BODY DRAGS ( Hand over hand using upper body only)- forward- LEG CLIMB (20) each marker, run back to start X3 PARTNER WHEELBARROW- Forward, then PARTNER PIGGYBACK CARRY back to start position X3
FORMAL STRETCH/BLOCKING PATTERN (1) – (10 SETS- Per person) (5 minutes)
MAIN ( 20-25 minutes) HAND PAD WORK- Cross 80/100/120 Body-rip 60/80/100 Hook 80/100/120 Upper- cut 80/100/120 ]Each person HAND COMBOS- Block/ 3 Punch-5-10sets Block/ 3Punch/ Duck-5-10sets Block/ 3 Punch/ Body-rip- 5-10sets] Each B – Block/4 Punch/Elbow-5-10sets Block/4Punch/Elbow/Body-rip- 5-10sets 4Punch/Body-rip/Duck -5-10sets]Each SIDE FIST/ BACK FIST- Show class/ class participation Add to 3Punch- Block/3Punch/ Sidefist-5-10sets Block/3Punch/ Body-rip/Backfist-5-10sets ]Each person Add to 4 Punch- Block/4Punch/Side fist – 5-10sets Block/4Punch/Body-rip/Backfist-5-10sets ]Each person ABDOMINALS/LOWER-BACK(10minutes) ARM-LINK SIT-UP (Done to cadence count) (15-20) X 5 LEG RAISE ( Inch/45/90 cadence count) (15-20) X 5 SUPERMAN RAISE ( Lying face down-lift arm/leg signally or together, cadence count) (15-20) X 5
FORMAL STRETCH (Quick review of class, Bow and finish class) (5 minutes)
EQUIPMENT (All equipment needed to run the class) White board/ black pen, Boxing mitts/pads, stop watch, plastic markers, File/biros

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