Warm up:

- Foam roll - 5 minutes

- Jumping Jacks
- forward lunge
- bear crawl
- high knees
- knee knockers
- squats


- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
- Retreating Straight punches -10 reps on each side (switch stance and use lead hand only)
-Left/Right Straight punch combo – 10 reps

-20 switch knees
-15 strict pullups
-10 burpees

Workout: 3 minute rounds on Heavy Bag

Round 1:
- 1- 4 punching combos (hands only and a right-handed stance)
- immediately after 3 min round ends, do 30 KB swings - 40#
- 1 minute of Dry-Fire: 1 shot from high ready


Round 2:
- 1-4 punching combos and throw opposite knee at end of combo (in a right-handed stance)
- immediately after 3 min round ends, do 25 deadlifts - 155#
- 1 minute of Pistol Dry-Fire: 1 shot from the holster

Round 3:
- 1-4 punching combos - (hands only and in a Left-handed stance)
- immediately after 3 min round ends, do 20 pullups
- 1 minute of Pistol Dry-Fire: 2 shots/1 target from high ready

Round 4:
- 1-4 punching combos and throw opposite knee at end of combo (in a left-handed stance)
- immediately after 3 min round ends, do 15 sprawls
- 1 minute of Dry-Fire: 5/1 shots from high ready

Rest 5 minutes:
Dry Fire work: Rifle and Pistol Standards

Cool Down Stretches