For Time:
42 Burpess
21 Swings
30 Burpees
15 Swings
18 Burpees
9 Swings
As your “humble” pace-setter I completed the above in 7:36, using a 25 lb. db for swings. Obviously the heavier the db or kb the longer your time will likely be.
Finisher:
Light sparring for 10 to 15 minutes. If you don’t have access to sparring partners, do 10 to 15 min. of heavy bag work, or shadow box (and/or Kata).
