Warmup
15 Minutes
Run the short block
25 Step-ups R/L
15 Pushups
10 Ring Rows

Stance/Movement
Straight Punches

Conditioning
5 Rounds AFAP with a Partner
20 YD Run
10 Box jumps
20 YD Run
5 Punch Combo + Sprawl
Switch

Core
3-5 Sets
5 Quarter Getups R/L
10 V-ups
5 Inchworms