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MMA Endurance Workout I

The first of our series of stamina-focused martial arts workouts.

3A Dumbbell Bench Press

Sets: 3 Reps: 5, 3, 3

Lie back on a bench with a dumbbell in each hand, the weights at the sides of your chest. Press the dumbbells up explosively, and then slowly lower them back down (take five full seconds).