1
20
squats
3 sets | 20sec rest
2
20
jab + cross + squat
3 sets | 20sec rest
3
250
punches
in total for the day
4
22
squats
3 sets | 20sec rest
5
22
jab + cross + squat
3 sets | 20sec rest
6
300
punches
in total for the day
7
24
squats
3 sets | 20sec rest
8
24
jab + cross + squat
3 sets | 20sec rest
9
350
punches
in total for the day

10
20
squats
4 sets | 20sec rest
11
20
jab + cross + squat
4 sets | 20sec rest
12
400
punches
in total for the day
13
22
squats
4 sets | 20sec rest
14
22
jab + cross + squat
4 sets | 20sec rest
15
450
punches
in total for the day
16
24
squats
4 sets | 20sec rest
17
24
jab + cross + squat
4 sets | 20sec rest
18
500
punches
in total for the day
19
20
squats
5 sets | 20sec rest
20
20
jab + cross + squat
5 sets | 20sec rest
21
550
punches
in total for the day
22
22
squats
5 sets | 20sec rest
23
22
jab + cross + squat
5 sets | 20sec rest
24
600
punches
in total for the day
25
24
squats
5 sets | 20sec rest
26
24
jab + cross + squat
5 sets | 20sec rest
27
650
punches
in total for the day
28
26
squats
5 sets | 20sec rest
29
26
jab + cross + squat
5 sets | 20sec rest
30
700
punches
in total for the day

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