Warm-Up
Jump rope 3 min + arm circles 1 min
Exercises
1
Resistance Band Jabs
3 sets×30 each side reps· 30s rest
Loop band around back, snap fast jabs
2
Dumbbell Front Raise to Press
3 sets×12 reps· 45s rest
Mimics the jab extension path
3
Medicine Ball Chest Pass
3 sets×15 reps· 30s rest
Explosive tricep extension against a wall
4
Wrist Curls (Barbell)
3 sets×20 reps· 30s rest
Prevents wrist buckling on impact
5
Shadowbox Jab Burnout
2 sets×60s max speed reps· 30s rest
Pure speed, full extension every rep
Cool-Down
Shoulder stretches + forearm stretch 2 min