Superset Conditioning Workout

Dynamic Warm-up
Then:
8 rounds 30 seconds work per exercise and 30 rest between each round
Supersets
Pull Ups + KB Swings
Ring Dips + Ropes Undulation
Then:
6 rounds 30 seconds work per exercise and 30 rest between each round
Supersets
Single Legged Squat/Pistols + Thai Kicks to the Bag
Press-ups + Jab & Cross to the Bag
Then:
2 rounds 20 reps per exercise
Ab Rollouts
SwissBall Weighted Twists
Then:
Cool Down and Stretch