On a 21:00 Clock (7 rounds each station)
Minute One: Jiu Jitsu Bench Press, 3 repetitions (athlete choice on weight)
Minute Two: Pull-up or Ring Row, 6 repetitions
Minute Three: Kettlebell Goblet Squat, 9 repetitions (athlete choice on weight)
Note: The goal in today’s session is to have a sustained low to moderate heart rate for 21 minutes. Each station is programmed for completion in 30 seconds or less. If you are not able to achieve this timeframe, consider reducing the number of repetitions accordingly. Today’s session will either be on the grinder or indoors and a bandanna is recommended depending on air quality.
The Jiu Jitsu Press!