Workout: Go Ape Sh*t on Some Heavy Bag

If you have never done a heavy bag workout i implore you to try it. It could be one of the greatest pieces of equipment out there. Your core screams. You shoulders feel like they are about to blow, it's magic...
So Strap up the hands, turn on some rocky iv soundtrack and picture whats pissing you off, now, hit that thing a lot.

Warmup: 1000m row, shoulder mobility

Workout: 10 x 1 min with 1 minute rest

Jabs 1 min each:
right foot forward right arm left foot forward left arm

Cross: one minute each:
5 each arm then switch

Hook: one minute x2
double taps each arm

Body shots: one min x2

1 minute moving jabs- keep the feet moving

1 min- just go ale shit on the thing

Cash out:

Battle ropes: 30 seconds each
Up down together
Side to side
Up down alternating

Reagan in her fighter pose...