4 rounds: 60sec/45sec/30sec/15sec
Fighter Ropes jab/hook/upper cut variation
Chest supported alternating fat bell rows (see video)
Hanging leg raises
Manual bicep and tricep (see video for manual tricep)
3 way iso abs (see video)
[youtube=https://www.youtube.com/watch?v=ijqLZ5BXVxU]
[youtube=https://www.youtube.com/watch?v=f-Tj3E8QBGo]
[youtube=https://www.youtube.com/watch?v=xsp1_RXWTWs]