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Description

Train your chest, and back with an elevated heart rate, just like In combat sports (jiu jitsu, wrestling, muay Thai, grappling, etc). Gain strength, lean out, and resist fatigue. Stay motivated and keep training!


Exercises

Set 1: 2 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Deep Lunges
Deep Lunges
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 2 rounds
Spiderman Push-Ups
30 seconds
Pull-ups
Pull-ups
30 seconds
Push-Ups
Push-Ups
30 seconds
Pull-ups
Pull-ups
30 seconds
High Knees
High Knees
30 seconds
Push-Ups Wide Fly
Push-Ups Wide Fly
30 seconds
Pull-ups
Pull-ups
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
High Knees
High Knees
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
One Armed Row - Right
30 seconds
One-Armed Row - Left
30 seconds
Spiderman Push-Ups
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
High Knees
High Knees
30 seconds

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 2 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Crunches
Crunches
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Plank
Plank
30 seconds


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