20–25 min.
jump rope - 1 min.
[The first time I've used my "impact feet" in weeks, so I'm finally getting past my ingrown toenail!]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
+ + + + +
Saturday, 20 April 2013
50 min.
mace bell - ~6 min.
[360's - 20/20, 10-and-2's - 20/20, King-Arthurs - 5/5, 5/5, samurai swing - 20/20]
medicine ball - ~6 min.
[shuffle ball - 15/15, lunge catch - 10/10, hot potato - 20/20, catch-jacks - 20/20]
kb drills - ~7 min.
[kb swings - 30, kb clean punch - 10/10, kb shotput swing - 10/10, kb snatch - 10/10, kb round the world - 20/20]
speed bag - 3 min.
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REPEAT circuit
Then I made a brief set of exercises for a brief demo video I'll post to show some of my favorite exercises (most/some of the above).
Then I did about 20 minutes of yard work (clipping hedging).
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