Spent! Sexy Saturday Arms! No more in the tank! Time for some recovery.

Total Body CrossFit Training & Boxing Warmup Round 1 Alternating foot step jump rope 5x60 Round 2 Standing dumbbell overhead press 5x10 reps Running in place 5x30 seconds Round 3 Running 5min Round 4 Reverse lunges 5x10 reps Kettlebell hand-to-hand swings 5x10 reps Round 5 Alternating foot step jump rope 5x60 Round 6 Dumbbell plank row 5x10 Kettlebell squat and overhead press 5x10 Round 7 Running 5min Round 8 Kettlebell swing 5×10 Medicine ball squat ball toss 5x10 Round 9 Alternating foot step jump rope 5x60 Round 10 Heavy bag punches 5x30 seconds Speed bag punches 5x30 seconds Round 11 Running 10min Cool down Round 12 Shoulder joint stretch 1x10 Spine extensor muscles stretch 1X10 Abs and lumbar area muscle stretch 1x10 Against wall chest stretch 1x10 Chest muscles stretch 1x10