20-Minute Pie-burner Workout (WOOTW#32)

wp-1480165876029.jpgHave a little too much pie the last couple of days?  Well here’s a workout that will help with that problem and, more importantly, build up your fighting-specific fitness.

  • 10-minute Medicine Ball High Intensity Circuit.  Pick a medicine ball appropriate to your size and fitness level (8-10% of your body weight should be good for most folks).  Set countdown timer for 10 minutes.  Complete as many sets of 8 each Medicine Ball Push-ups, Medicine Ball Curl-ups, Medicine Ball Get-ups, and Medicine Ball Jump Squats as you can before the timer beeps.
  • 10 Minutes of Jump Rope.  Let that countdown timer keep running for another circuit.  Jump rope as fast as you can for 10 minutes.
  • Take as few 12-second breaks as you must in order to finish the whole 20 minutes.  What’s with 12-second breaks, you ask?  It’s a Cabal Fang thing.  We don’t take breaks longer than 12 seconds because in self-defense there probably aren’t going to be any breaks.  But if there are, they’re going to be short!
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