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The speed bag is a fun training tool once you know how to use it. 
It works pretty well into a conditioning circuit or as active recovery
after a hard kettlebell training session.

This idea was posted on the Combat-Sports-Conditioning message board by Coach Dom of www.rocboxing.com

He suggested combining speed bag with bike to get the entire body involved rather then just hitting the bag.

Here’s a little speed bag/Airdyne bike tabata style!

This was a little tricky. I had a bit of a difficult time trying to coordinate both at the same time. 

This also makes a great full body warm-up.  After this I continued with my kettlebell snatch workout.

Fun times at the Jersey Shore!

Also, don’t forget to check out our good friends’ Jason and Pam out at Combat-Sports-Conditioning.  They run an awesome site with pretty cool and unique content.