Can anyone recommend a good heavy bag workout?

[new_guy]

I'd like a workout that worked kicking and punching skill for a while and then ended with punchout drills for conditioning.

If it's on a web site, I'd prefer it be free.

Thanks,
Joe

[tribalweapon]

Here are a few I found on another forum a while back.

http://www.sherdog.net/forums/showthread.php?t=425033

There is one for muay thai and another just for boxing