How to move over 10,000kg explosively in 30 minutes - The Bulgarian Way

Today I wanted to have a severe 30 minute Metabolic Conditioning session with my 17kg Bulgarian Bag.
My goal was a minimum of 500 reps in 30 minutes.......


Warm Up - 5 Minutes
12kg Bulgarian Bag performing a series of good mornings, squats, side bends, halos, presses, rows, power snatches and spins.

Main Workout
Bulgarian Bag Spin/Push Ups
 25 Spins Left, 25 Push Ups, 25 Spins Right, 25 Push Ups
Rest 60 seconds
15 Spins Left, 15 Spins Right, 20 Push Ups
Rest 60 seconds
15 Spins Left, 15 Spins Right, 20 Push Ups

(200 reps thus far)

Power Snatch 15 Reps, Squat 20 Reps, Power Snatch 15 Reps
Rest 30 seconds
Squat 25 reps, Power Snatch 25 Reps
Rest 60 seconds

Alternate Shoulder Throw 10/Push Up 10 * 5 rounds non stop
Rest 60 seconds

Power Snatch 10, Alternate Reverse Lunge 10, Shoulder Press 10, Kipping Row 10, Squat 10
Rest 45 seconds
Power Snatch 10, Alternate Reverse Lunge 10, Shoulder Press 10, Kipping Row 10, Squat 10

(500 reps done) on the clock was 25 min 28 at this stage

Bulgarian Bag Spins 10 reps each way, rest minimally * 5 sets for a final 100 reps


Total, 600 reps of Bag Spins and Push Ups.

Stretching to cool down.