Warm-Up: 3 rounds
4 - Alt Hand Pull ups
3 - Plate Tornado Lunges
2 - Seal walks (10 yrds each)
1 - Shuttle Runs

First Half - Balance / Stability training    3 x 7 min Circuits 
A.  BOSU
5/5 - DB Deadlift, Curl, Press
10/10 - MB Lift & Chop
4/4 - Same arm and leg dead bugs or 20 sec hold

B. TRX / Rings
8/8 - Split Squat
5/5 - Power Rows 
10 - Ring Roll Outs 

C. Stability Ball 
5/5 - Plank Rolls Side to side
8 - SB Walkout to Feet & Pushup & Walk back
5/5 - SB Single Leg, Leg Curls 


Second Half - Boxing 

4 rounds each x 1 minute - Combos / partner 1 hold band around partner 2 who is boxing 
                                                         - Work against resistance 

Warm-Up: 
10 Squats
8 Push-ups
6 Sit outs / side
4 turf jogs
2 Pull-ups

Workout: 4 x 6 min AMRAPS
 A. "Bootylicious"
1 Sled Push
10 Dead Lifts
 20 KB Swings

B. "Baby Got Back"
10 bent over rows
10 Front Raises
8 Plank - Pushups

C. "Suns out guns out"
12 BB bicep curls
10 BB Roll outs
8 BB Lying Chest Press Crunch

D. "Abs of Steel" 
250m Row
12 V Sit-ups
50 Singles Jump Rope
100m Row
12 Leg Drops
50m Row
25 Singles