"Underground Training:Training Blog 2"

Warmup:
10 minutes on Bike
Pushups and Crunches pyramid ( starting with 10 reps than going down to 1 rep)

Main-
Circuit Weight Training, 3 cycle, 8 reps each
1. EZ Bar Bent Over Rows
2. EZ Bar Upright Rows
3. EZ Bar Overhead press
4. Dumbbell Flies on Ball
5. Turkish Get-Ups, 4 reps each side

3 rounds of 3 minutes of cardio kickboxing on speed bag


Pyramid of Muay Thai Kicks on Heavy bag starting with 5 kicks with each leg, going down to 1 with each leg, than going back up to 5.