Pull-ups, Gobblet Squats, Ball Slams, Butterfly Sit-ups, Heavy bag work

4 Rounds for time of
10 Pull-ups
10 Goblet Squats @ 55lbs
10 Ball Slams @ 20lbs ball
50 Butterfly Sit-ups
30 Seconds rest

Splits
1 - 2:21
2 - 2:54
3 - 2:54
4 - 2:22
Total time - 12:33

Heavy Bag work
10 minutes punching combos
5 min rest
6 minutes kicking combos