WoD: Scott Sonnon’s Ultimate Conditioning, Volume 2, Ground Fighters – here.

Still doing the level one drills.

8 sets (2o seconds on, 10 seconds off) of each exercise with 60 second rests in between each block of 8:

• Leg Threads
• 40 pound sandbag zercher (AKA “keg”) squats
• 15 pound clubbell (emulation with dumbbells) pull-overs
• 25 pound kettlebell double Persian Press | shoulder bridge

This is a Tabata intervals workout with four levels of increasing difficulty with 20 seconds of work & 10 seconds of rest.  It’s a beast.  During the 10 second rest period, the focus is all about managing exhalation to rapidly bring one’s heart rate down quickly.

Did 5 minute warm-down at 50% on the Airdyne.

I did this prior to my 1 hour Brazilian Jiu Jitsu marathon roll at AKA HQ.

/Hoff