Friday Mahyem – To Hell and Back Workout

YES today is another great day for living.

My life is not set in stone. Neither is yours. In your sport, as in my life there are random acts (no matter how calculated). We have to react and take action. Its all in the split second. Your body, mind and your will to win needs to be prepared for that. Here is how I prepare mine and those who choose to work with me.

Dynamic Warm-up
Then:
10x Single arm Dumbbells Split Snatch (5 each side)
2 minutes x Hammer Tyre Slams
10x Sandbag Shouldering (Alternate 5 on each side)
2 minutes x Rope Undulation
10x Single Arm Dive Bombers (5 each side)
2 minutes Burpees
Complete 3 rounds. Rest period as and when required although keep to the bare minimum.
Then:
20x Hanging Knee to Elbows
2 minutes x High Knees
20x GHD Sit-ups (Single arm touches the floor and your toes)
2 minutes x Jump ropes – Skipping (vary your style but keep it fast and add as many double-under, twisting jumps, single leg, etc.)
Complete 3 rounds. Rest period same as before.
Then:

Cool down and Stretch