Burpees, Jump rope, Lunges, Butterfly sit-ups, heavy bag

3 Rounds
25 Burpees
150 Single Jump rope
50 Lunges
25 Butterfly sit-ups
1 min rest

Splits
1 - 5:52
2 - 5:41
3 - 5:06
Total w/ rest - 18:41

15 min rest

10 minutes heavy bag punching combos

3 min rest

8 minutes heavy bag kicking/kneeing practice