Muay Thai Training

Muay Thai training is 6 days a week, from Mondays to Saturdays.
A regular training day at 301 is as follows:

MORNING
6.30 am: Long run along the beach of Sam Roi Yod. You have an option of a 6km or 9km route. (You may skip rope or do other forms of cardio instead
7.45 am: Shadow boxing or tire jumping for 15 min
8 am: Bag work with mixed techniques; 3 rounds x 5 minutes each.
8.25 am: Sparring
8.50 am: Stretching or swimming.

AFTERNOON
4 pm: Short cardio session (Run for 2.5 km or jump rope 20 minutes)
4.20 pm: Shadow boxing
4.35 pm: Pad work + mixed techniques; 3 to 5 rounds x 5 minutes
5.30 pm: Bag work; 3 rounds x 5 minutes
5.50 pm: Clinch session for 30 minutes
6.20 pm: Knees and low kick series
6.45 pm: Strength and work out
7.10 pm: Stretching, relax or swimming