Okay, maybe not this skinny…
-400 meter Run
-100 Xs : push ups (chest to ground)
sit ups (feet anchored)
punches on heavy bag
squats (hips below knees)
-400 meter run
If you don’t have a punching bag put a pad, or some towels/blankets against the wall. Work on speed with your hands (like a sprint) not knock out blows.
This is a slow time. If I beat you, you should be ashamed of yourself.