Warm Up:
- Foam Rolling (5 minutes)

- Jump Rope (2 minutes) – singles-alternating feet/left foot only/right foot only

- Squats from fighting stance (1 minute) – switch stance at 30 seconds
- Combat get up (1 minute) – alternate sides each time
- Bridge (1 minute)

- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
-Left/Right Straight punch combo – 10 reps

- Plank (4 sets)
1. Center -hold 30 seconds (rest 10 sec)
2. Lift left leg – hold 30 seconds (rest 10 sec)
3. Lift Right leg – hold 30 seconds (rest 10 sec)
4. Center -hold 30 seconds

Part 1:
- 30 seconds hard/fast straight punches to heavy bag – 10 sets
Rest 1 minute in between each set
Rest 1 minute after 10th set, then start Part 2

Part 2:
- 100 switch knees (for time)
Rest 5 minutes, then start Part 3

Part 3:
- 50 burpees (for time)

Cool Down:
- Foam rolling and stretching

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DRI FIRE PISTOL:

1) STANDARDS (10 DRILLS)
2) 10 X 1 SHOT 1 TARGET FROM HIGH READY AT 7 YRDS 1 SEC(UTILIZE .9SEC PAR)
3) 10 X 5 SHOTS TO BODY 1 X HEAD FROM HIGH READY AT 7 YRDS 3 SEC (UTILIZE 2.9SEC PAR)
4) 5 X 2 SHOTS RELOAD 2 SHOTS DRILL 4.5 SEC (UTILIZE 4.4SEC PAR)