Heavy Hitter, as the name implies, is a full body strength workout that uses large muscle groups in coordinated eccentric and concentric muscle contractions. The result is a workout that will get you into the sweat zone fast and will also make some demands from your aerobic capacity. Go slow and deep in your Jump Squats allowing your muscles to fight against the full force of gravity and execute punches with perfect form, rotating on the ball of the foot on the side of the arm throwing each punch so that your body weight swings behind the punch. Add EC and it's a mega challenge.
Extra Credit: 1 minute rest between sets.