MettleForger – Mixed Martial Arts Plyometric with DB’s

Warmup:

    • 10 each alternating:
      • Side Straddle hops/Merkins/Squats,
      • Front Straddle Seal Jacks/Close Grip Merkins/Close Ankle Squats,
      • Side Straddle Hops Press Jacks/Wide Grip Merkins/Sumo Squats

The Thang:

    • 5 Progressive Rep sets of the flight below – 5/10/15/10/5 reps:
Front Lunge Jab
Plyo Side Straddle UpperCuts
Frog Pummlers
Plyo Dynamic Lunge Elbow Strike
Squat UpperCut
Plyo One Leg Squat Side Kick Jab
Back Lunge Angel Fly
Plyo Table Front Straddle Kicks
Calf Raise Grapplers
Plyo Front Straddle Military Press
Chair Squat Incline Jab
Core
Mac Tar Jai Slow Spider Man L/R
Side Plank Crunch L/R
Plank Alt Foot Strike L/R

Cooldown:

    • 8 Min total body stretch

Praises:

    • Beautiful Weather,
    • Health and Peace

Prayers:

    • Healing for all those who are physically or emotionally sick,
    • To fight hindrances and temptations of the Jester,
    • New housing for our Brother Orange Crush
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