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The Routine is an endurance drill designed to build superbly conditioned fighters. In its simplest form, it lasts about two hours. In its longest form, it lasts about three-and-a-half hours. In either case, it is designed to take place before sparring.

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1. Pull-ups (3-5,10)
2. Push-ups (10-15, 3 minutes)
3. Jumping jacks (103 minutes)
4. Squat thrusts (25, 3 minutes)
5. Right jabs (3 minutes)
6. Left crosses (3 minutes)
7. Neck rolls (1 minutes each direction)
8. Left jabs (3 minutes)
9. Right crosses (3 minutes)
10. Side streches (1-3 minutes)
11. Body weaves (3 minutes)
12. Uppercuts from lefty position (3 minutes)
13. Uppercuts from righty position (3 mintues)
14. Body roills (1.5 minutes in each direction )
15. T-streches (2 minutes)
16. Bicycle (1 minutes)
17. Left leg lift (1-2 minutes)
18. Dit-ups (15-25, 3 minutes)
19. Right lef lift (1-2 minutes)
20. Back leg lift (1-2 minutes)
21. Tummy leg left (1-2 minutes)
22. Chest lifts (1-2 minutes)
23. Reverse hooks (3 minutes)
24. Leg jacks (1-2 minutes)
25. Side streches (3 minutes)
26. Left hooks (3 minutes)
27. Right hooks (3 minutes)
28. Leg pumps (3 minutes)
29. Arm rools (100 each direction)
30. Toe touches (1 minute)
31. Jump rope (10-20 mintues)
32. Defense-oly shadow box ( 3 minutes)
33. Shdow box (3 minutes)
34. Water/walk (5 minutes)
35. Run (15-20 minutes)
36. Water/Walk (5-10 minutes)
37. Heavy bag (5-12 rounds)
38. Water/stretch (20 minutes)
39. Meditation (1- 15 minutes)

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