Bulgarian Bag Conditioning Session + Running

Todays training session was based on work capacity with a run to cool down at the end.

Warm up was done with a 12kg Bulgarian Bag
200 reps completed of forward bends, side bends, twists, good mornings, squats, spins, groiners, spins, presses, rows and power snatches.

Main workout was done with a 17kg Bag

Spin Test
10 spins each way / 10 push ups on the bag (chest MUST touch, arms MUST lock out)
5 rounds as fast as possible

Time 3min 16

3 min rest

Then:-
Squat * 20
Over Head Press * 20
Kipping Row * 20
Forward Lunge * 20
Squat * 20
Rest 60 sec, repeat for 3 rounds total.

Then:-
Power Snatch Ladder 1-10
Push Up Ladder 1-10

Time taken 3min 33

Then:-
Closed Spins 10 each way every minute on the minute for 5 minutes

Then:-
Over head press, 40 reps straight through.

Total including warm up 900 reps in 40 minutes

"Cool Down"
3 mile run at a fairly steady pace, approx 70% effort
26 min 15

Done. Great session today.