"Champ"

Warmup - 5 minute light jog/brisk walk & 1 set of the following

- pushups w/rotation x 10
- alternating lunges x 10/leg
- med ball swings 6#-10# ball x 20
- med ball torso rotations 6#-10# ball x 15/side
- squat row x 20 reps
- 1 minute of light sparing on heavy bag

Workout - 25 minutes total (Includes Rest)

Part 1 - Do three rounds of the following with 1 minute rest after each round

1. Heavy Bag - for 1 minute
2. BB Deadlift/Row Combo - 40-50% of Deadlift 1RM, for 45 seconds w/15 second transition time to the next exercise
3. Ring Pushups - for 45 seconds w/15 second transition time
4. BB Squats - same weight as the deadlift/row combo, for 45 seconds w/15 second transition time.
5. Split Jumps - for 1 minute

Part 2 - Two 3 minute rounds on the heavy bag w/1 minute rest between rounds

Cooldown - Static/Passive Flexibility