Box-and-flow

I stole this from Kimberley Spreen's video--but made some modifications. GREAT FOR ALL LEVELS!! Enjoy!

First Pattern: (start on right)

• Jab, jab-cross (16x)
• Add 2 crosses so it becomes:
• Jab, jab-cross, cross, cross (16x)
• Next, make one cross high and one low:
• Jab, jab-cross, cross high, cross low (16x)
• Next change the first cross to a knee block (right):
• Jab, jab-cross, knee block, cross (16x)
• Now drop the arms so you just have:
• Knee block, cross (16x)
• Now switch sides.

Second Pattern:

• Jab (right), cross (left) (16x)
• Now change it to:
• Hook, cross (16x)
• Now change it to:
• Hook, uppercut (16x)
• Now add two knee blocks (right):
• Hook, uppercut, knee block, knee block (16x)
• Now change the second knee to a side kick/roundhouse:
• Hook, uppercut, knee block, roundhouse (16x)
• Now drop the upperbody and just do:
• Knee block, roundhouse (16x)
• Now add two crosses:
• Knee block, roundhouse, cross, cross (16x)
• Now make the one cross high and one low:
• Knee block, roundhouse, cross high, cross low (16x)

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