Warm up
Jump Rope, Heavy bag
3 rounds of
1 min. jump rope. 1 min. heavy bag work
3 min rest between rounds
Core Strengthening & Conditioning
Anyway, Anyhow, Anywhere
3 Rounds of
35x th kettlebell swing @ 53#
20x abmat sit up w/10# med ball overhead
12x ab wheel roll out
20x push up
20x russian twist @ 25#
20x squat @ 33# bulgarian bag
30 count plank
Power
Couture - MMA Workout
3 rounds of @ 65# barbell
6x wide stance row
6x standing high pull
6x oh press
6x good morning
6x lunge (each leg)
6x back squat / push press
6x deadlift
Total time; 01:07:36
HR: 132 / 170
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