Warm up:
Agility ladder - 3 min
Shadow box - 3 min
Workout:
Focus mitts - 3 mins x 2 rounds
Body shots on body protector - 3 mins
Thai Pads - 3 mins
Kick shield - 20 kicks per leg
Strikes to clinch - 3 mins
Sparring boxing - 3 mins
Sparring MMA - 3 mins
Triangle defense - 10 mins
Grapple w/punches - 10 mins
Stretch - Protein shake - Shower
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