Hard Conditioning
Legs
3x 5 squat jumps, sprint rod floor jog back.
40x squat + side kick
3x 20 jumps on one leg on blue block
3x 15 leg presses under folded up 12" mat + partner
Standing back tuck punch front on rod floor or artistic floor when ready
Arms
3x 15 pushups alternating elbows in & out
2x 10 90° handstand pushups with feet on block
3x 5 count rep with 2 8lb weights. Follow sequence:
- Lift arms out to the side and down
- Lift arms forward
- Bring arms in by shoulders
- Push arms up-down-up
- Lower weights behind head and up
- Back down
Rope climb 5 up, 4 down, 3 up, 2 down, 1 up, down no legs
3x 5 half pull-ups
3x 5 half chin-ups