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25 Jumping Jacks, 25 Two Pump Burpees, 1 menit 30 detik lari ditempat

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2. Main schulte table (10 menit)

3. Lompat tali (5 menit)

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1. Pad work (6 ronde/orang)

2. Isolation light spparing (6 ronde)

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1. Lari santai 45 menit

2. Shadow box 6 ronde

3. Main schulte table (10 menit)

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1. Defense drill (head movement & footwork)

2. Light spparing (12 ronde)

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2. Lompat tali (5 menit)

3. Main schulte table 10 menit

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1. Offense drill (samsak & combo)

2. Close distance light spparing (6 ronde)

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1. Dumbell VO2MAX snatch (15 detik tangan kanan, 15 detik tangan kiri, 15 detik istirahat. 7-8 repetisi, ulangi sampai gak bisa angkat 7 kali)

ATAU

https://youtu.be/01fKG6aEDRg?si=rmLmrA2dRqnEzehM

2. Shadow box 6 ronde

3. Main schulte table (10 menit)

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Kettlebells for Combat Athletes: VO2 Max Snatch

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1. Conditioning

2. Light spparing (12 ronde)

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A. Circuit kematian 50 menit

1. Jack knife 20 repetisi

2. Kurleb lari 5 meter 14 PP (setiap diujing burpees)

3. Push up sendok 15 repetisi

4. Pull up 8 repetisi

B. Lompat tali (5 menit)

C. Main schulte table (10 menit)

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1. Hill sprint

2. Sharktank 20 ronde

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1. Hill sprint

2. Sharktank 12 ronde (hard)

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1. Double end bag

2. Kyokushin fist-only spparing (6 ronde)

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1. Lompat tali (5 menit)

2. Main schulte table (10 menit)

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30 Minute Full Body Flexibility Routine V4! (FOLLOW ALONG)