Checkmate Martial Arts®

Set timer to 18 rounds of 50/10 *Every drill listed is basic. Depending on the drill, you can modify up by adding a plyometric explosion or added weight 1-Jumping Jacks 2-Squats 3-Front Snap Kicks 4-High Knees 5-Lunges 6-Sumo Squats 7-Sit ups 8-Leg Raises 9-Pushups

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