Hi, I am Dino again and we are going to show you one more heavy bag drill. I know you loved the last one, so we are going to show you this one. This one, our athlete T. J is going to do ten real life burpies. Real life burpies means that he is going to go down to jump down to the push-up position, do a push-up and jump back up, clap his hands over his head. He is going to do ten of them and then he is going to attack the bag for about 20, 30 seconds as hard as he can go.
Normally, if we had time, what we would do is we divide the clock up into minutes. He would do a minute of burpies as hard as he can go, then he transitions into a minute of hitting the heavy bag as hard as he could go. Then he would go to a minute on maybe one or the other light bags, then rest, then repeat.
But for the sake of what we are doing today, this is how we are going to do it. Ten burpies, about 20, 30 seconds, hitting the heavy bag as hard as he can. Ready T. J? Hands up in the air, get ready to start and go.
One, two, three, four, five, six, seven, get ready to go, eight, everything you have got, nine, one more and go, hit, everything you got man, everything, blast it, let's go, come on, everything, keep moving, come on, 2-3, 2-3, there you go. Keep moving, 15 seconds left, come on, keep moving, keep moving, 10 seconds, let's go, let's go, let's go, throw some punches quick, quick and hard, let's go, go, go, go, go, go, go and down.
Alright. There you have it.
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