Fight!

Warmup

• Prisoner Squat x10
• Jumping Jack x10
• Seal Jump x10
• Cross Jump x10/Side
• Pogo x10
• Front Lunge x10/Side
• Side Lunge x10/Side
• Wideout Jump x10
• Gate Swings x10

FIGHT!

• Knuckle Pushup 2x10
• Diamond Pushup 2x10
• Towel Neck Isometrics 3x5s Hi/3x5s Low
• Close Grip Bench 105 4x8
• Bar Curl 55 3x10
• DB Row 35 3x8/Side
• Ab Board Crunch n Punch 3x12
• Ab Board Kneeup 3x10
• Ab Board Medball Situp 6 3x10

Starting Martin Rooney's Ultimate Warrior Workouts, and i gotta say you MUST own this book if you're anywhere near a martial artists (even you capoeiristas who think you're dancers). Great workouts, great philosophy, and for 20 bucks it's one of the best presentations I've ever seen. Worth your time.

Rehab type work is tough. I'm trying super hard to not go crazy and push up bigger weights, but I need to remember i'm in it for the long haul. MMA training starts August or September, i'd like to be ready for that. I love it when a plan comes together...

This was not an easy workout, but that's mainly because after a month off i'm terribly out of shape. Martin Rooney said it best, "it's bodyweight exercises, if you can't even use that piece of equipment, i don't care what tools you got, it's probably not going to work." True that.

But i'm still going to get back to powerlifting movements at some point...Love my squats and deadlifts.