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Description

Stick to 3 sets of 12-15 reps. Medium weight so that getting 12 reps is a struggle. Rest 1 minute between sets. Best conditioned athletes/ fighters need muscle endurance so we minimize the rest and push the higher reps


Exercises

Set 1: 1 round
Warm Up Rowing
Effort: Moderate
Warm Up Rowing
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Fast Rowing
Effort: Moderate
Fast Rowing
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Fast Rowing
Effort: Moderate
Fast Rowing
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
12 reps
Supinated Grip Kettlebell Bent Over Rows
Weights: Moderate
Supinated Grip Kettlebell Bent Over Rows
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
12 reps
Supinated Grip Kettlebell Bent Over Rows
Weights: Moderate
Supinated Grip Kettlebell Bent Over Rows
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
12 reps
Supinated Grip Kettlebell Bent Over Rows
Weights: Moderate
Supinated Grip Kettlebell Bent Over Rows
12 reps
Rest
Rest
1 minute

Set 7: 1 round
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
12 reps
Rest
Rest
1 minute

Set 8: 1 round
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
12 reps
Rest
Rest
1 minute

Set 9: 1 round
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
12 reps
Rest
Rest
1 minute

Set 10: 1 round
Chin-Ups
Chin-Ups
12 reps
Rest
Rest
1 minute

Set 11: 1 round
Chin-Ups
Chin-Ups
12 reps
Rest
Rest
1 minute

Set 12: 1 round
Chin-Ups
Chin-Ups
12 reps
Rest
Rest
1 minute

Set 13: 1 round
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
8 reps
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
8 reps
Rest
Rest
1 minute

Set 14: 1 round
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
8 reps
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
8 reps
Rest
Rest
1 minute

Set 15: 1 round
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
8 reps
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
8 reps
Rest
Rest
1 minute

Set 16: 1 round
Medicine Ball Pullovers on Stability Ball
Weights: Moderate
Medicine Ball Pullovers on Stability Ball
15 reps
Rest
Rest
1 minute

Set 17: 1 round
Medicine Ball Pullovers on Stability Ball
Weights: Moderate
Medicine Ball Pullovers on Stability Ball
15 reps
Rest
Rest
1 minute

Set 18: 1 round
Medicine Ball Pullovers on Stability Ball
Weights: Moderate
Medicine Ball Pullovers on Stability Ball
15 reps
Rest
Rest
1 minute

Set 19: 1 round
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Rest
Rest
1 minute

Set 20: 1 round
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Rest
Rest
1 minute

Set 21: 1 round
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Rest
Rest
1 minute

Set 22: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 23: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 24: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 25: 1 round
Dumbbell Shrugs
Weights: Light
Dumbbell Shrugs
20 reps
Rest
Rest
30 seconds

Set 26: 1 round
Dumbbell Shrugs
Weights: Light
Dumbbell Shrugs
20 reps
Rest
Rest
30 seconds

Set 27: 1 round
Good Morning Medicine Ball Catches
Weights: Moderate
Good Morning Medicine Ball Catches
1 min 30 secs
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
1 min 30 secs
Plank on BOSU
Plank on BOSU
1 minute
BOSU Mountain Climbers
BOSU Mountain Climbers
1 minute
Rest
Rest
2 minutes

Set 28: 1 round
Good Morning Medicine Ball Catches
Weights: Moderate
Good Morning Medicine Ball Catches
1 min 30 secs
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
1 min 30 secs
Plank on BOSU
Plank on BOSU
1 minute
BOSU Mountain Climbers
BOSU Mountain Climbers
1 minute


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