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Dynamic Warm-up
20x KB Swings (go heavy) +
20x Quick Steps +
20x Bastard Burpees to Pull-ups +
20x Hammer Work (over head – change hand position half way) +
20x Whip Smash (20 each arm) +
5 minutes Skipping as active recovery
Complete as many rounds in your given time (30, 45 or 60 minutes)
Stretch and Recover

This is a great finishing conditioning drill after a heavy strength session or combat training (MMA, Jiu Jitsu, Judo, Boxing, Rugby etc.), but stick to 1-2 rounds/sets only. The icing on the cake so to speak. For those wanting a interesting “cardio” (I hate that fucking word by they way) then complete 45 to 60 minutes. MMA Conditioning, Combat Cardio, Extreme Cardio Workout, RAWFIT

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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