The gym at work put in a "BOB" punching dummy. I've discovered that he's also great for throwing knees from a Thai clinch. The water weight in the base makes him pull away and sway nicely. So here's today's workout:
5 rounds of:
- 1 min. jump rope
- 2 min. beating on BOB, finish with 10 solid knees.
- 10 Russian triangles with a 25 lb. kettlebell.
- 30 sec. rest.
And because I'm in a rage about not losing weight like I want to, I added a second, lower-intensity circuit after that.
3 rounds of:
- 5 Romanian deadlifts
- 10 step-ups @ body weight
- 10 "land mine" rows
Planning a recovery bike ride for tomorrow, and a big ride for Sunday.