Warm-up:
500 m row
3x10 back extensions (BW, 25#, 35#)
3x5 (per arm) windmills (25#, 35#, 35#)

Alternating 3x:
1x12 face pulls (30#, 40#, 50#)
1x12 dips

25 minutes heavy bag (slow/medium pace)