"Underground Training Blog 8"

Warmup:
1 round of 3 minute shadow boxing

3 rounds of 3 minutes each of heavy bag with 60 seconds of ball crunches

Main: "Rush SuperCircuit Series"
Series 1: Chest, 8 reps each exercise, 3 cycles
Cable Flies
Cable Press
KB Pullover on Stability ball

Series 2: Legs, 20 reps each exercise, 3 cycles
EZ Bar Stationary Lunge with 10 reps for each leg
10 roundhouse kicks for each leg on heavy bag
Prison Squats

Series 3: Core, 8 reps for each exercise(except for ball crunches, 3 cycles
Cable Twists
KB Swings
ball crunches

Series 4: Arms, 8 reps for each exercise, 3 cycles:
Cable Shoulder Rotation
EZ Bar Upright Rows
Cable Curls
KB Cleans