The Timer:
Timer is in the video for you, a 3 minute round. Perform each stage for 30 seconds before immediately adding the next piece.
The Timeline:
• 0:00 - 0:30 | The Straight (2)
• Start with the straight right hand. Focus on full extension and rotating that rear foot.
• 0:30 - 1:00 | Add Defense (2 - Roll)
• Throw the 2, then immediately roll under a counter hook towards your rear side. Load the weight onto your back leg.
• 1:00 - 1:30 | The Body Shot (2 - Roll - Rear Hook Body)
• Explode out of the roll. Dig a hard rear hook to the opponent's ribs.
• 1:30 - 2:00 | The Lift (2 - Roll - Body - Lead Upper)
• After the body shot, fire a lead uppercut to snap their head back up.
• 2:00 - 2:30 | The Second Defense (2 - Roll - Body - Upper - Roll)
• Anticipate the counter! Roll under a hook towards your lead side this time.
• 2:30 - 3:00 | The Finish (Full Combo)
• 2 - Roll - Rear Body - Lead Upper - Roll - Lead Hook Body.
• Come out of that last roll with a crushing lead hook to the liver. Flow through the entire sequence until the bell rings.
Coach's Note:
Pay attention to your legs. You should feel your weight shifting from Rear Leg (on the first roll) to Lead Leg (on the second roll).