Monday Night
Got to the boxing gym and found out they'd be closing early. I realized I had to try fitting a 2 hr workout into 1.5 hours. I decided to do part of my strength training before as usual and spread the rest out over the night between my technical rounds instead of a break. It hurt a little bit 

Did push ups, chin ups, roman chair abs exercises (raising bent legs, extending, bending and lowering) and crunches as per circuit one - 3 sets continuous.

Then between 3 rounds of shadow work to warm up I did the 2 dumbell back exercises,
Then between 3 rounds of floor to ceiling ball I did plank holds for 1 min 30 sec,

Then 1 minute burn rounds on the bags with:
ducking and sidestepping now with bodyshot added (hitting air) and 15 lunges each way X 3,
then 1 of Scrap's leg exercises between - 1 side/leg per round (each side 3 times) = total of 9 burn rounds

Finished off with Scraps figure eight exercise X 3 sets, medicine ball seated swinging left and right 20 reps 3 setc and medicine ball walking length of ring 4 X

One minute burn rounds on the bag hurt - need to do that mroe often!