Bloc 1: Strength Training Pull Push Legs

Exercise 3 set each (90 sec break)	Progressions (Easy to Hard) Goal 6-12reps
Dragon Flag	Tuck – Adv straddle tuck – Adv tuck – Straddle
Pike Psuh ups	Bar – Floor – Elevated legs
Alt. lunge jumps 20-40 secs	–
Pull ups (Slow Negative)	Australian – Bar
Explosive Push Ups	Knees – Full – Elevated legs
Cossack-Curtsy (a.k.a MF Squat)	–

Choose a progression with which you can do more than 6 reps but less than 12

Bloc 2: Footwork circuit (min 2x)

Part 1	Part 2	Part3
15 s foot fire	15 s foot fire	15 s foot fire
30 s leg to leg (Right leg back)	30 s leg to leg (Left leg back)	30 s scissors
30 s crossover	30 single leg bounce + side step	15 s lateral hops (High right)
10 s rest	10 s rest	15 s lateral hops (High left)

Core circuit depending on the remaining time

Routine by Christian Abi Khalil