Conditioning

Cycle

5 mins

Circuit 1

Jumping lunge
Mountain climber
Bicycle crunch
Jumping squat
Plyometric push up
Burpee

Circuit 2

Crunch
Crunch (variation, legs up clapping each calf)
Reverse crunch
Leg lift (variation, raise to clap behind each leg)
Side crunch (30 sec each side)
Heel touch

* Both circuits are the same format. Each exercise done for 1 min, with a 1 min rest after the circuit is finished.

Heavy bag

5 three minute rounds freestyle with high intensity