Hit he heavy bag, 3 rounds, 1 minute each, 1 minute off. Run 1 mile, hit heavy bag 3 rounds, I minute off between each round.
50 kettlebell swings, Row 40 calories, 30 push ups, 20 pull ups, 10 burpees. Amrap 30 min.
1 minute rounds of battle ropes, crossover plank, squats with bells, lunges rear foot elevated and tire flips. 30 minutes.
1 minute rounds of rower, box jumps, shoulder press, jumping pull ups and burpees 30 minutes.
1 minute rounds of battle ropes, tire flips,walking lunges sprints and burpees 30 minutes
Row 500 meters, squat and press with 2 bells 10 reps, 10 box jumps. 10 ring dips. Amrap 30 min.
10 minutes of kettlebell swings 10 minutes of kettlebell swing clean jerk 10 minutes k.b. swing snatches Go for load and reps.