9/4/07 - PM - 5 minutes warm-up weighted jump rope
8x3 minute rounds heavy bag skills 1 minute rest between rounds
2x3 minute rounds defensive drills 1 minute rest between rounds
2x3 minute rounds punch-out drills
5 minute cool-down reclined bike.

9/5/07 - PM - 5 minutes warm-up weighted jump rope
Circuit rest-pause 2 sets
Leg Press
Lord of the abs
Squats
Gattlin Lunges
Knee Raises
Kettlebell Swings
Close Circuit
Repeat twice for a total of 3 circuits.
Ankle stability on wobble board to failure 3 times on each side
cool down reclined bike 5 minutes
stretch
PM - yoga 90 minute class

9/7/7 PM - Weighted jump rope warm-up 5 minutes
Circuit rest-pause 3 sets
Pull-ups
Cable Flies (each set change angle)
Overhead cable tricep extensions
Zott Curls on stabiliy mats
Shadow box declining weighted sets
Closed Circuit
Repeat for 2 total circuits.
Ankle stability on wobble board to failure 3 times each side
5 minute cool down - reclined bike
stretch