atonement

20 minutes on the crosstrainer (hr 160 -175)

don 1 pair everlast boxing gloves (black) and start at the wall

run 10m out to richard, 10 jabs into the pads
run back to the wall
run 20m out to richard, 10 hooks into the pads
run back to the wall
run 30m out to richard, 10 uppercuts into the pads
run back to the wall
(three cycles)

lunge out with right leg, 2 jabs into the pads, drive up from lunge with left leg to 2X knees into the pads
lunge with left leg, two jabs into the pads, drive up from lunge with right leg to 2X knees into the pads
repeat walking lunges with jabs and knees across 40m room
run back to the wall
run out 10m to big body punching bag, 20 seconds "chugging" punches into the bag
run back to the wall, 10 sec rest
(three cycles)

5 running step ups
left jab, right hook and left uppercut combo into the pads (5)
5 press ups
left jab, right hook and left uppercut combo into the pads (5)
(five cycles)

run 10m out to richard, 10 jabs into the pads, 10 deep squats
run back to the wall
run 20m out to richard, 10 hooks into the pads, 10 squat-jumps
run back to the wall
run 30m out to richard, 10 uppercuts into the pads, 10 mountain-climbers
run back to the wall
(three cycles)

lie on back, legs raised 50cm off the ground, medicine ball balanced on shins
crunch up, two jabs into the pads
repeat to 10 crunches
run 40m across room and back
(three cycles)

why? because i got nowhere else to go and i wanna fly jets, sir