7-21
5 minute jump rope
1 round double end bag
1 round angle-pad on the wall
3 rounds heavy bag
3 rounds body bag
3 rounds shadowboxing

roadwork
2.5 miles total
800 meter warm up
5X400 meters at 1:25 w/1 minute rest
4X100 meters at :16s w/20s rest
800 meter cool down