It happens that part of my combat/fitness training is done with my old boxing heavy bag, 108lbs.
After warming up with shadow boxing, I do 3 3 minute rounds, 1 minute between in which I run at the bag, squat down, and with one hand underneath explosively pick it up to head height. then I run a few steps and flip it over onto the ground. then I ground and pound it with elbows, knees and fists, until such time as I stand it upright. then I might be on one foot and one knee and use the other hand underneath to implement another explosive lift and slam and pound it again. Over the course of 3 rounds I aim for 18 slams, then I am done.
would it make sense to use a 200lbs dummy? that more likely represents a real opponent, I don’t suppose I should approximate a child.