Every 2 Minutes for 20 Minutes:
20 Kettlebell Swings
80 Punches (Heavy Bag)
8 Kicks (Heavy Bag)
You have 2:00 to complete the above, any time under 2:00 is your rest. Repeat for a total of 20 minutes. This WOD ends up being 200 swings, which does a good job of fatiguing you and mimics a good sparring session on the bag.
As your “humble” pace-setter I used a 60 lb. kettlebell for the swings.
