'Warmup (approx 15 min total): * 3 till 5 minutes of jumping jacks, split jumps, penguins, skippings, mountain climbers. Approx. 1 minute each exercise. * joint circles, some air squats, cat-cows, bow & bend, etc. ---------------------------------------------------- Mobility Strength Every 4 minutes for 4 rounds : * 5/5 Back scales (10 reps total) * 10 Prisoner good mornings * 10 Push-ups when finished, work until the end of the interval doing technical stand-ups ---------------------------------------------------- Workout of the Day Every minute for 12 minutes, 4 rounds: * 24 Butterfly situps * 24 Jumpings squats * 12 Ups&Downs (Sprawl) ---------------------------------------------------- Cool down: do some stretching + breathing for 3-5 minutes.'
Tags: foreveryonebjj
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