Legs Tenkan (circle) / Dempsey Drop Step Squat
Turn 90’ Squat repeat.
Push Incline Push-Up and twist
Put your feet on something higher than the ground. Do a push up, then twist and reach one arm to the sky
Reps to failure, then just push-up. Reps to failure then “girl” push-ups
Core Crunches
Pull Chin-ups (Lats)
Legs Irimi Hops – Plyometrics
Zig / Zag one lag hops 3rd base to 1st base
Push Isometric shoulder raise & plyometric shoulder push off
Stand in a door way. Push wrists against door frame as hard as you can for 30 sec
Stand on one side of door way. Fall sideways into the other side. Catch your self and push back to original position
Core Guard sweeps
Pull Pull-ups (Bi)
Legs Osoto Gari
Push Bench Dips
Core Flutter Kicks
Pull Reverse grip (palms away) finger tip pull-ups
Reps to failure, repeat 3 times
can't wait
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