2 of the prescribed 3 rounds
30 push press 55#
30 box jumps 20" (box step ups)
90 Hard Fast Punches
I only completed 2 round + 17 push presses in 15 minutes.
We did a fast run around the building (200m) then shadow boxing, then shrimping on the mat, then a sprint up and back the length of two buildings (200m?)
also inside defenses, and some mock sparring (partners take turns throwing and defending)
All before the workout.
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