5 minutes Stinger techniques (over/under, side-to-side, circular punching, Stinger/elbow/knee, etc.)
3 alternating sets of Suspension Trainer inverted rows & Slam sets on the Mook Jong
a) 3 pushups (any variety)
b) Sandbag shouldering, 3L/3R
c) KB Complex: Swing/Clean/Snatch, 3L/3R
Complete the circuit as many times as possible in 3 minutes, 1 min. rest, 3 rounds total
That’s it. Quick and dirty, got the heart pumping, up and down from the ground, changing planes, compound exercises. You can scale the difficulty with longer/more rounds, shorter rest, changing the exercise variation, adding “stations”, weight of the sandbag, weight of the KB, # reps etc.