Fridays training plan

Warm-up 3X3 minute rounds shadow boxing,
30 second break12-15 rounds (3 minute,30 sec break) of coaching pads, punchbags
15 minutes speedball,
30 sec break
15 minutes floor to ceiling ball,
30 sec break
10 x 10 press ups,
30 second break
4x 10 crunches
4x10 sit ups
4x10 leg raises
4x50squats
4x50 squat thrusts
10 minutes skipping,
first 1 minutes and last 1 minutes with knees up!
10 minutes of cooling down exercises and stretches