Dumbbells (5 x 12 of Kung Fu Curls, Swing-thrus, Lat Raises, Squats); Knife Flow Drill (4 x 3:00/1:00 with dull training blade. Shadowboxing all-in, stab, slash, kick, punch for 3:00, then slash and stab your pre-marked heavy bag for 1:00, making sure to attack no mark twice in a row. Change hands/grips each round.)
Dumbbell exercises illustrated in video below.
