Heavy bag, Speed Rope, KB Swings, Bar Rows Feet elevated, GHD's, SDLHP, Heavy Rope Jump

3 Rounds
1:30 Heavy Bag Combos
100 Speed rope single jumps
20 KB Swings @ 55lbs
20 Bar Rows Feet Elivated
20 GHD's
20 SDLHP @ 55lbs
20 Heavy Rope
3 min Rest

I did take splits.  Got faster each round.  I have really been off my game this week.  Had no fire again today.