ok
sorry for the aggressiveness
in the train it self i have
bag work (knees fists)
high / middle / jumps kicks
rope
kfits
normal slow crunches
high jumps
box jumps
swing with the kettel bell
clean
clean n jerk
press
all with the kettell bell
biceps curls
triceps ext
wide greep over head press with the W
bur-pees
farmers walk
sprints
abs whell
push ups
jump push ups
and sure i forgot something
waiting to install the dips and pull ups rack in my yard as-well
to add it
its a high heart rate training with power exercises with really small
brakes between sets, an high volume