8-12 rounds of sparring for those that want to spar.
12 Rounds of alternating
3lb dumbbell shadowboxing
Tabata: Wall Ball (see image at the bottom)
Grap a medicine ball, do a squat and throw the medicine ball against the wall and then catch it on the way back – immediately go into the next squat with the medicine ball just below your chin. 20 seconds on/ 10 seconds off X 8 sets.