Warm up was a 3 mile jog/sprint.
bag work = 10 second jab and move, 10 secs speed, 10 sec body shots, 10 pressups.
repeated this till the prees up wer we did 9 the 2nd time then do it again then 8 and so on.
then bag and beam.
for all u that dont know, bag is obviously bag work... beam is a beam about 4 ft high and you have to jump over it back and forth.
f-cking hell i done it for the first time yesterday. woooooo its a killer. lol i like it
done 8 rounds man.
round 1 : bag 1min, beam 1min, bag 1 min
1min rest
round 2: beam,bag,beam
etc to round 8. FVCKING HELL its a burner
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