Page from the Trainging for Warrirors Book

Ran a good 2.5miles early this morning in anticipation of the monsoon rains.  Then met up with Kevin around mid day and planned out a great circuit.  We took a few good ideas from the book "Warrior Cardio" by Martin Rooney.  We planned on doing a 4 round circuit followed by some Muay Thai Heavy Bag work.

We completed 4 round of the following (1min Work, 30 sec Rest).  This portion of the workout took 30:05:

 - Ring Rows (1 Arm, 1 Leg) R/L
 - 8lb Med Ball Wood-choppers (from the waist) R/L
 - Resistance Band High Knees (Forward 30sec, Backwards 30sec)
 - Side Plank with 1 Arm Resistance Band Rows R/L
 - Jumping Squats (tried to get above 30 for each round)

After completing these rounds, we got the clock ready for some heavy bag work.  We completed the following 4 rounds of 1:30 Work with no rest in between:

R1 - Muay Thai/Boxing Heavy Bag Work
R2 - Ab Crunches, 8lb Med Ball Ab Twists, Situps (Hands to Head and Feet)
R3 - Muay Thai/Boxing Heavy Bag Work
R4 - Ab Crunches, 8lb Med Ball Ab Twists, Situps (Hands to Head and Feet)

This workout was longer than usual, but was definitely a nice change of intensity.  It kicked my ass!!  Kevin ran into the author, Martin Rooney, and was informed about his new book.  This book is filled with great ideas to incorporate into your workouts.