A Warrior Conditioning Challenge: Bodylocks/Rough & Tumble/Sit-Outs by Mark Hatmaker

This brief burner will allow you to groove old-school strong, three modes of striking, and two rounds of hot and heavy ground movement.

Part 1

Grab your heaviest sandbag, heavy bag, throwing dummy.

· Body lock it and take it for a 50 yard carry.

· Do not put it on your shoulder, you must remain in body lock grip while walking.

· Rest 30 seconds. [In your rest, be thankful that you are merely working out/training and not hefting heavy loads morning noon and night via life and death necessity.

· Repeat x’s 10

Part 2

Use a 3-minute round/1-minute rest protocol on the next 5 rounds.

· Round 1: Bang the bag H-A-R-D wearing 16 oz. gloves. Power-Power-Power!

· Round 2: Continuous Sit-Out & Turn-In Drill with Partner or Solo. [Do not stop!]

· Round 3: Bang the bag wearing work gloves, or driving gloves. No bag gloves. No wraps. Aim for speed, precision, and tempering unprotected power.

· Round 4: Continuous Sit-Out & Turn-Out Drill with Partner or Solo. [Do not stop!]

· Round 5: Back on the bag. Lose all gloves, every closed hand strike you can conjure that DOES NOT involve using the surface of the fist.

On all of these bang hard, bang fast, bang often!

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