GCPT "Ready Under 10" Warm Up

1 x 8:00

Plyo Pogo Jumps (Staggered Stance)

2 x 30

Alt. Contin. Med Ball Rotational Wall Slams

2 x 24

Trapbar Deadlift

2 x 8

Incline Close Grip Bench Press

2 x 8

Cable Woodchopper (Neutral Stance)

2 x 12

Staggered Stance DB RDL

2 x 10

Chin-Up

3 x 8

Lying Neck Plank (Bench)

2 x 0:40

Neck Flexion Isometric (Banded)

2 x 0:40

DB Zottman Curls

3 x 12

DB Seated Calf Raise (Double Leg)

3 x 12

GCPT "Ready Under 10" Warm Up

1 x 8:00

Deadstop DB Squat Jump

2 x 6 @ 25 %

Medicine Ball "Figure 8" Punch

2 x 5 @ 6.61 kg

Barbell Romanian Deadlift

2 x 8

DB Lateral Lunge

2 x 14

DB Chest Supported Row (1-Arm)

2 x 12

Landmine Side-To-Side Press

2 x 16

Towel Kettlebell Curls

12, 10

Banded Chin Tucks

2 x 16 @ 8

Neck Lateral Isometrics (Banded)

2 x 0:30 @ 8

Elbows Out DB Tricep Press

2 x 12

DB Wrist Extension

2 x 12

Seated DB Tibialis Raise

2 x 15

4 TOTAL ROUNDS (1 min rest in between) ORTHODOX: 2 x 3 mins rounds @ RPE6-7 Intensity SOUTHPAW: 2 x 3 mins rounds @ RPE6-7 Intensity Round Parameters: - Throw a high volume of jab variations. - Mix in feints and defensive tactics (pivot in, pivot out, frame, step back, pull, roll under, etc). - Always be in your base, don't lose mental focus.

3 TOTAL ROUNDS (1 min rest in between) 5 min rounds @ RPE6-7 Intensity Round Parameters: Feint your way into range > throw combination > exit out with your feet (step back, pivot out, pivot in & step back, etc) Pick 2-3 variations of feints/combinations/exits to practice for the duration of the round.

3 ROUNDS TOTAL (1 min rest in between) Each round = (4 reps x 30s ON//30s OFF) ON Round Parameters: Catch ONE shot and COUNTER with 1-3 power punches, stay defensively active with HEAD MOVEMENT before catching another shot again. Keep a high pace. OFF Round Parameters: Lean & frame against bag, switch head slots, push off the bag and take angles. Breathe and recover heart rate. No punches. But no lazy footwork or breaking your base - stay switched on.

5 REPS TOTAL (no rest) Each rep = (1 min ON//1min OFF) ON Round Parameters @ RPE9 Intensity: Stay within close/medium range at all times. Use frames and controls (either with hand or forearm) in between every combination. "Stick to the bag". I don't want to see unchained combinations. Each combination must start and end with control/frame of the bag. OFF Round Parameters @ Low Intensity*: Same as first shadowboxing rounds (jab & defense series) - High volume of jab variations - mix in feints and defensive tactics (pivot in, pivot out, frame, step back, pull, roll under, etc). * Take the intensity down on these to recover your heart rate, but stay active and mentally sharp. Each step/defensive move and jab has to have a purpose.

GCPT "Ready Under 10" Warm Up

1 x 8:00

2-1 Low Box Plyo Box Jumpbacks

2 x 20

Adductor Plank Hip Lifts (Bent Knee)

2 x 0:30

DB Standing QL Extension

2 x 12

Split Stance 1-Arm Cable Pulldown

2 x 12

Split-Stance Cable Woodchopper (High to Low)

2 x 12

3 reps of 3 mins ON // 2 mins OFF 3 mins ON @ RPE7 pace (or 85-90% of your maximum 5 min pace) 2 min OFF @Walking pace (Recover as much heart rate as possible) *REST 2 MINUTES BEFORE NEXT SET OF TREADMILL INTERVALS*

2 reps of 2 mins ON // 1.5 min OFF 2 mins ON @ RPE8 pace (or 95-100%+ of your maximum 5 min pace) 1.5 min OFF @ Walking pace (Recover as much heart rate as possible) *REST 2 MINUTES BEFORE SKIP ROPE INTERVALS*

2 rounds x 3 reps (1 min full rest in between rounds) Each rep consisting of 30s ON // 30s OFF 30s ON @ RPE8 (Double-unders, rapid skipping) 30s OFF @ RPE1-2 (Slow skipping, recover as much heart rate as possible but continue moving)

Ear-To-Shoulders (Backward Banded)

2 x 15 @ 9

Prone Shoulder Press Swimmers

2 x 8

Split Squat Isometric Hold

2 x 0:30