20# of weight, My goal was to push most of this into zone 2 but I struggled to do so until closer to the finish. Front of my shins/ankles was burning after the first little bit, worked past that and fatigue started to set in my legs and feet. Certainly have a new appreciation for rucking, will continue to incorporate it a few times a week and build on that.

Upper Dynamic Strength – Speed-strength, scapular stability Warm up- mobility, Banded pull-aparts, scap push-ups, floor eagles, shadowboxing 1. Dynamic Bench Press – 6×3 @ 60% 1RM 2. Arm Landmine Press – 4×8/side 3. TRX Inverted Row (tempo 2-0-1) – 3×10 4. Seated Dumbbell External Rotation – 3×12/side 5. Med Ball Chest Pass to Wall – 4×6 explosive Finisher: Battle rope 15s on / 45s off × 6 rounds

Good morning today I wake up thanking god for another day I get to live out my passion and be the role model to my son that I was put on this earth to do. My discipline and consistency pushes my future self to benefit from today’s efforts I put in. These are the small wins that stack into big results.

What time a day works best for everyone?

Fight-Specific Combos: 1. Jab, Cross, Roll, Left Hook, Cross - Roll under the bag’s return - Focus: punch–defend–counter 2.Double Jab, Slip, Cross, Hook - Slip the bag’s swing, counter hard - Focus: angles + IQ 3. Jab, Feint, Cross, Left Hook, Right Uppercut - Feint draws movement, punish the reaction - Focus: deception ⚡ Conditioning Burners (Rounds or Finishers) 4. 30 sec nonstop uppercuts (L/R alternating) - Stay tight, breathe - Focus: endurance + core 5. Jab-only footwork round - Circle, step, reset - Focus: accuracy + gas tank 6. Power combo finisher - Cross, Hook, Uppercut (repeat x10) - Focus: maximal force under fatigue