Explosive MMA Workout
Round 1 Perform each exercise for 60 seconds of work followed by 30 seconds rest one after the other for 3 straight rounds
Hurdle Jumps (continuous) add 3 burpees for a challenge
Jumping Pull Ups or Pull Up Burpees Side-to-Side
Explosive Med Ball Push Ups
Round 2 Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other for 4 straight rounds
Alternating DB/KB Snatches (heavy 50lbs +)
Rotational Med Ball Side to Side Slams
Round 3 Perform 8 rounds of 30 seconds of work followed by 30 seconds rest
Assault Bike (you can use treadmill, rower, burpees, etc)