Day 2
Warm up
- 100 jumps using jump rope
- Full Body Stretching
- 50 USMC crutches
- 10 pull ups

Work out
- Shadow Boxing (3 minutes)
- 1 minute walking rest
- Heavy Bag Striking (5 minutes)
- 1 minute walking rest
- 30-30-30 heavy-bag drill (3X)
- 30 seconds of moderate striking
- 30 seconds of speed striking with high knees
- 30 seconds of heavy striking
-1 minute walking rest
-Heavy Bag Striking (5 minutes)

Cool down
-100 jumps
-10 minute jog

Although Ancient Greek athleticism became a phenomena that allowed young men to become career athletes, the reason for such an emphasis on athleticism was to train soldiers for war. One of the more brutal games that were played was known as "Pankration." The object of the game was to beat your opponent as close to death as possible. Biting and eye gouging were prohibited, and killing your opponent would merit an automatic forfeit.

This program will not train you to become a professional Pankatias, but it does recognize the importance of cross-training. Even ancient runners would spar and employ training methods used by Pankatiasts. By training on a heavybag you will be able to complete a respectable core, endurance, and cardio workout without the strain and impact associated with running. Plus its fun!

Remember that this workout is meant to be used as a recovery workout. Every punch and kick you generate should stem from your core! Feel free to do an additional ab workout before the cool down as well.