Boxing/MMA-Inspired Challenge!

Warm-up with 5 – 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

2 Rounds – 30 seconds each:
Jog 
Carioca
High knees
Lateral shuffle
Butt kickers
Skips

2-3 Rounds:
20 1-arm kettlebell swings, alternating sides (1-2 count)
10 Squat + Front kick (1-1)
50 Jump rope OR 25 Double Unders
10 Hook punches each side
10 Front kicks each side
10 Burpees, doing 5 jab punches each side when you come back up to standing
10 Side kicks each side
10 Alternating Uppercuts each side
10 Rear kicks each side
1 min jog
1 min rest