Attack / Retreat

When you are ready to get heart rates up -- throw this in your bag of tricks!

Start with a right hand lead boxer stance:

• Three shuffles forward with a right jab (jab with each shuffle forward) (3)
• One left cross (4)
• Three shuffles back - guard up (3)
• Right knee block (4)

After 32 counts, switch to a left hand lead. I often use jacks or speedbag to transition.

With a left hand lead:

• Three shuffles forward with a left jab (jab with each shuffle forward) (3)
• One right cross (4)
• Three shuffles back - guard up (3)
• Left knee block (4)

After 32 counts - I put these together with a punch/plyo combination that switches lead hands from right to left for as many counts as the class can handle:

Back to a right hand lead:

• Three shuffles forward with a right jab (jab with each shuffle forward) (3)
• One left cross (4)
• Three shuffles back - guard up (3)
• Right knee block (4)
• Right hook, left uppercut, right hook,left uppercut (4)
• Squat, jump turn (2)

(now you have switched to a left hand lead)

Left hand lead:

• Three shuffles forward with a left jab (jab with each shuffle forward) (3)
• One right cross (4)
• Three shuffles back - guard up (3)
• Left knee block (4)
• Left hook, right uppercut, left hook, right uppercut (4)
• Squat, jump turn (back to a right hand lead)

I call the moves as:

• Up, two, three, cross
• Back, two, three, knee

When I add the hook/uppercut combo, it becomes:

• Up, two, three, cross
• Back, two, three, knee
• Hook, up, hook, up
• Squat and turn

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