MONDAY
Workout
10 rounds of:
2 weighted pull-ups @35#
3 glute ham raises

Then:
More Tabata
8 rounds of 20 secs work/ 10 secs rest of heavy bag punching sprint
1 minute rest
8 rounds of inside leg kicks on bag alternated with outside leg kicks on bag
1 minute rest
8 rounds of clinch knees on bag
1 minute rest
8 rounds of heavy bag punching sprint
1 minute rest
8 rounds of inside leg kicks on bag alternated with outside leg kicks on bag