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Friday was a rest Day

Saturday:
4 x 2minute rounds of speed bag
Heavy bag - I planned to do 4 x 2minute rounds but I bruised my left second knuckle pretty good on the second round....again. So the next 20minutes were spent with my hand soaking in ice water (looks like I need new bag gloves. The padding's bottoming out and maybe I should start using knuckle guards).
4 x 350m Interval runs with one minute rest in between
Abdominal crunches (same as previously listed)
Lower Back Extensions 3 x 20
4 x 2minute rounds of shadow boxing using a dyna band for resistance on my punches
15 minutes of working on 8-point blocking and counter punching

Sunday:
2 mile run
6 x squat jumps
10 x split jumps
6 x tuck jumps
4 x 20m high knees
4 x 20m butt kickers
4 x 20m power skipping (imagine the skipping that kids do only driving with the legs for lots of air time)
2 x 20m drum majors
4 x 2min rounds of side to side footwork drills
4 x 2min rounds of mitt work with Trainer Monkey
4 x 2min rounds of double end bag