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https://mmalife.com/9-full-body-exercises-with-a-bulgarian-bag/

The Routine (1-3 times)

Halos
8-12 reps

Rest 30 seconds

Weighted Rotation Swings
8-12 reps

Rest 30 seconds

Lateral Arm Throws
8-12 reps

Rest 30 seconds

Swing To Squats
8-12 reps

Rest 30 seconds

Get-up Sit-up
8-12 reps

Rest 30 seconds

Press-ups
8-12 reps

Rest 30 seconds

Iron Back (or Bulgarian Bag Clean-and-press)
8-12 reps

Rest 30 seconds

Power Snatch
8-12 reps

Rest 30 seconds

Weighted Frog Hop (or Jump Squat)
8-12 reps

Rest 30 seconds

Hammer Curls
8-12 reps

Rest 30 seconds

Tricep Extensions
8-12 reps

Rest 120 seconds