Ever wonder why so many boxers and MMA fighters are ripped? It's pretty straightforward once you think about it—while technique is obviously important, a fighter needs to be able to deliver devastating blows while also being able to sustain punishment. The only way to do that is by training with full-body workouts that build up muscle endurance. This workout was designed with that philosophy in mind.
As always, be mindful of your limits; if you overtrain or use weights that are heavier than you can handle, you can risk injury and negate your progress.
Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. Perform the rest of the exercises in order. For weight, use the heaviest weight you can handle while still being able to complete all the sets.
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