Strength (heavy weight)
4 sets- 4 to 8 reps
1. Squats with chains
2. Chest press
3. Chin ups
4. Sit ups
Cardio:
A. 5' rowing
30 Power Rope jumping lunges
30 tire sledgehammer
B. 5' run
30 Power Rope jumping lunges
30 tire sledgehammer
C. 5 minutes spinning
30 Power Rope jumping lunges
30 tire sledgehammer
D. 5 minutes heavy bag punches
