12 - 3min rds, 30 sec rest each rd.
-on all the bags, all combo's, full speed, all defense, footwork..entire 9 none stop do not get sloppy.
-finish up with 3-3 min rds, 30 sec rest on speed bag and 3-3 min rds,30 sec rest skipping rope.
-this is all done in about 2 layers of clothing under a thick cotton hooded sweater btw with mouthpiece in.
If you have a gym with some bags...I say give it a legit shot...and go hard..don't half azz it..that's the point. Your cardio will sky rocket if your heart doesn't go out first. lol
I did about 9 rds tonight and shut it down...tired as hell. I'll be back on track though by weeks end thought.
Good Luck
training with the MMA guys is intense also. And grappling.....good lord...that sh8t is insane also.
