I call this 30/30 Death Punch

15 rounds

• One round equals: 30sec of a lift/30sec rest/30sec of cardio/30sec rest
• Cardio – Rope Slams, Airdyne, Boxing mitts
• Lifts – OH Press, Curls, French Press, Push ups, Goblet Squat

Warm down: 100 crunches, hipflexor exercises