STAMINA
1.CYCLING - 10 minutes
2.RUN - 7KM TO 10KM
3.SKIPPING - 30 Minutes
REFLECTS
SHADOW BOX-
3 ROUND (1 ROUND 4minutes)
POWER/ STRENGTH/STAMINA
BAGWORK - 3ROUND (1 round 4 minutes)
KNEE DRILLS non-stop- 1 ROUND (5 minutes)
PUSH KICK DRILLS non- stop - 1 ROUND (5 minutes)
STRENGTH
LEG PUSH - 30Reps
PULL UP - 5 round ( 6reps every round)
ABS - 100x at gym 200xcan continue at home
NECK - 50x
WARMING DOWN
1.CYCLING 10 minute's
