Here is a clip of "The Silent Assassin" working his conditioning leading up to his BJJ competition next weekend. We did three 5min rounds that looked like this.
Round 1 - Resisted Running at 6.0mph
Round 2 - Stair Sprints
Round 3 - Air Dyne temos fast, slow ,fast ,slow ,fast
Then 5x 30sec rounds on the sand bag...THE BAG WON!!!
Good Luck Joey!!!
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