warm-up 3 minutes jumprope
core x 2
- 100 bicycle crunches
- 10 supermans
- 10 pikes w/10 pound med ball
- 4 rounds, heavy bag work, 30 seconds punches, 30 seconds kicking for 3 minute round
- 3 rounds, conditioning 30 second each, as fast as possible:
- jumping jacks
- squats
- split jumps
- push-ups
- burpess
- high knees
- 1 round core
- 50 bicycle crunches
- 12 supermans
- 12 pikes w/10 pound med ball
- hold plank until bell