7-17
treadmill warm-up: 6 minute mile
4 rounds shadowboxing
1 rounds double end bag
4 rounds angle-pad on the wall
4 rounds body bag
2 rounds heavy bag
2X5 pullups hands in
2X5 pullups hands out
3X10 shrugs w/35 dumbells
2X10 side bends w/65 dumbell

Roadwork
speed session
2.5 miles total
400 meter warm up
4X400 meters at 1:30, 1:28, 1:26, 1:25 w/1 minute rests between
800 meter jog
6X100 meters at 15 seconds w/20 second rest
600 meter cool down