A little Bulgarian Bag session

This morning I got up early to squeeze in a quick KB conditioning session with the focus on squats, cleans and jerks.

I planned to hit a second workout later in the day with the awesome Bulgarian Bag - an outstanding tool for high speed met con workouts!

Here's how it went: (17kg bag)

Round 1
Bag Shoulder Press 30sec
Lateral hop over bag 30sec
Power Snatch 30sec
Rest 30sec x 3 rounds

Round 2
Bag Squat 30sec
Bag Alt Rev Lunge 30sec
High Speed Row 30sec
Rest 30 sec x 3 rounds

Round 3
10 spins each way
10 push ups on bag
5 spins each way
10 push ups on bag
10 x 24" box jumps
Rest 90 sec
4 rounds

Finished with 16kg kb 20/10s work/rest x 8 rounds

All done is less than 40 mins inc warm up.

Metabolism suitably primed!