Take 'Em Down and Put 'Em Up: Martial Arts Training Involution #187

Warm-up thoroughly for at at least 8 minutes. Try 2 minutes each of jump rope, light calisthenics, shadowboxing, and dynamic stretching (never stretch static when cold).
Take ‘em down. Do a full pyramid to 7 of Shots and Sit-Outs. Perform 1 Shot and 1 Sit-Out, then 2 of each, 3 of each, etc. up to 7. Then do 6, 5, 4, etc. down to 1. That's 49 Shots and 49 Sit-Outs. Modify as needed based on experience and fitness. Beginners, sub Russian Squats if and when you gas on the Shots. Experts, after every Sit-Out go to plank position and complete a Push-Up, then go straight to the next rep (no resets). Take as few 12 count breaks as you need in order to finish. If you don't know how to do a wrestling Shot or Sit-Out, looks like you need to come out and train with us!
Put ‘em up — your dukes that is. Bang out 3 rounds on the heavy bag. Go all in -- punches, crams, braces, palms, kicks, knees, etc. -- and all out for speed and power. Beginners run 2:00/1:00 rounds, intermediates 3:00/1:00, and experts can skip the round breaks and take three 12-count breaks max.
10 minutes of meditation or contemplation. After you cool down -- for about 3 minutes or until your heart rate is below 100 bpm -- have a seat and do 10 minutes of internal work.