HEAVY BAG WORKOUT FROM HELL

This is a next-level conditioning workout that will muscle-up your entire upper body. Do it on Fridays this month. If you don’t have a heavy bag, shadow box instead. It's still highly effective!

BEGINNER VERSION

Each round lasts 3 minutes. Rest a minute between roun...

STRENGTH TRAINING

STARTER

Split-Pullup Mobility @ 5 minutes

PART 1

Perform 2-3 rounds of the following circuit in 15-20 minutes, resting at least 30-60 seconds between moves:

Weighted Hangs @ 20-30 seconds or max hold
3-2-1-1 Sprinter Pullups @ 10 reps or max reps
3-2-1-1 Spiderman Pushups ...