Conditioning; Boxing, Cardio

After a few days off I'm back to training, although I don't really feel any fresher than the start of my break haha.

I got up late and had some things to do so I missed Jiu Jitsu in the morning and am really mad about that. Now I'm either just going to make it once this week or have to get up early saturday before work and go in and I rarely accomplish that. Anyway..

Pre-workout meal; chicken Pad Thai (whole grain pasta with chicken and veggies), 2 apples, green tea

Training

Rounds of boxing

round 1; heavy bag x 3 min (focusing on combos)
round 2; shadow boxing & slip bag x 2 min
round 3; heavy bag x 3 min (focusing on power)
round 4; shadow boxing & slip bag x 2 min
round 5; heavy bag x 3 min (focusing on speed)
round 6; kicks on heavy bag x 2 min
round 7; heavy bag x 2 min with pullups/chin ups mixed in
round 8; shadow boxing x 3 min with sprawls

= 20 mins total time (not including warmup,cooldown which was 5 mins each light heavy bag work and things like jumping jacks)

Stationary Cycle

3 min warmup

20 mins @ 70-80% mhr (aerobic)

3 min cooldown

Core/Neck

bicycle crunches x 250
reverse crunches x 50

neck bridges x 50
reverse neck bridges x 50

Post-workout meal; muscle milk shake, 2 sandwiches