The workout consists of a warmup, a station workout, and an additional set of grip strength moves. The station workout consists of five stations, each with a set of exercises, performed back-to-back. Do as many reps as possible at each station in five minutes, rest 60 seconds, and move on to the next station. You'll do that station workout three times, for a total of 15 stations.
The station workout is designed to a 5-minute, 5-round fight.
Starts with sprints to raise your heart rate and engage the muscle fibers that are responsible for powerful, explosive movements.
Sprint 25 meters. Walk back to start. Repeat for 5 minutes