Conditioning

Pre-workout nutrition; 1 cup white rice, veggies, 4 oz tuna, glass of green tea

Barbell circuit

Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Split squat x8 (each leg)
Squat push press x8
Stiff leg Deadlift x8

6 sets, 60 sec rest between sets

Boxing

Agility ladder drills

Heavy bag

2 five min rounds skill work
3 three min rounds freestyle/conditioning work

Post-workout nutrition; 16 oz gatorade followed 20 mins later with a shake (1 1/2 cup oats, 1 scoop whey)