Full 50 minute no kit session with the round timer and boxing bell. Enter your details and it is yours.
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Warm up, four hard rounds run through twice, then shadow boxing to finish. No kit needed. Run it hands free, the bell calls every interval.
No kit, no excuses. Run it four times a week, and each time add a rep or push the pace. That is the whole progression.
Hard rounds first, while you still have the output. Shadow boxing last, on tired legs. Staying sharp and technical when you are gassed is exactly where fights are won.