Wednesday, April 11, 2012

Warrior Challenge - Bag Work

Over at DW's Fitness Factory, today's warrior challenge had lots of bag work, my favorite.



warm-up 3 minutes jumprope

core  x 2

  • 100 bicycle crunches
  • 10 supermans
  • 10 pikes w/10 pound med ball
All rounds are 3 minutes long, 45 second rest
  • 4 rounds, heavy bag work, 30 seconds punches, 30 seconds kicking for 3 minute round
  • 3 rounds, conditioning 30 second each, as fast as possible:
    • jumping jacks
    • squats
    • split jumps
    • push-ups
    • burpess
    • high knees
  • 1 round core
    • 50 bicycle crunches
    • 12 supermans
    • 12 pikes w/10 pound med ball
    • hold plank until bell