For this evenings workout I put together an upper body workout made up of burpees, push ups and bag work. After a warm up. I started with one five minute round of 30 seconds of burpees followed by 30 seconds of shadow boxing. For the first five minutes I concentrated on getting as many burpees into the 30 seconds as possible (10 per 30 seconds). Then after a quick drink, I did another five minutes of the same this time taking it a little easier on the burpees (8 per 30 seconds) but going a little harder on the shadow boxing. I then did 20 0f each of the following push ups interspersed with 30 second rounds on the bag.
1. Standard
2. Wide
3. Bosu
4. One Leg Up (10 with one up and 10 with the other)
5. Diamond
6. Hindu
7. Kempo
8. Robot
9. Three count
10. Inclined (with my feet on the base of the bag)
11. The Pit push up. One set, of one then two then three and so on up to a ten no rest in between push ups, basicly one set of 55 pushups.
12. 20 right hand up followed by 20 left hand up.
Then after a quick drink 3 two minute rounds on the bag.
Finally after another quick drink starting from five and working up to ten clap pushups with jogging on the spot between sets for active rest.
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