Workout has a lot of great exercises to help increase your power and explosivenessin the ring Perform each exercise for 60 seconds of work followed by 15 seconds rest..one after the other with no rest (do as many reps as possible with good form during the work period) Rest for 2 minutes after you complete all 10 exercises and repeat for 2 more rounds – TOTAL 3 ROUNDS Train with HIGH INTENSITY…TRAIN WITH A PURPOSE SPARTACUS MMA WORKOUT – EXPLOSION KETTLEBELL MAXWELL MANMAKERS (CLEAN-PRESS-BURPEE-PUSHUPS) PLYOMETRIC SPLIT SQUATS PIKE PUSH UPS KNEES TO ELBOWS DOUBLE KETTLEBELL SUITCASE SWING (OUTSIDE OF THE LEGS) KETTLEBELL RENEGADE ROWS KICK THRUS BOX JUMP BURPEES BENCH ABS IN AND OUTS MOUNTAIN CLIMBERS GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt