This was a quick one. 10 2 hand kettle bell swings superseted with 10 tuck jumps. Then 8 swings, 8 tuck jumps, following that sequence down to 2 swings and 2 jumps. the 10-8-6-4-2 rep protocol equals 30reps of each. I ran through it 3x, which equaled a total of 180 reps. Afterward, I did a quick set of 10 each so that I would end with a clean 200 total reps. Tuck jumps are plyometric move. I power my body up in the air with y calves and then tuck my knees to my chest. I love them.
Here's a clip:
Afterward I went to the heavy bag and through 10 sets of each punch as a single, double, then triple. I.E. jab/jab-jab/ jab-jab-jab = 1set x 10 = 60 punches. So a total of 3 different punches (jab, cross, hook, uppercut) thrown in the same fashion with both the right and left hand = 360 punches.
This was on of my favorite workouts in a long time! done in 20 minutes.
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