One-on-one combat is unlike any other workout, especially when you're fighting for your life. While adrenaline will push you through the initial confrontation, it takes true conditioning to grapple with a competitor and come out on top.
Perform nine rounds of exercises, with each round lasting a total of three minutes and with 30 seconds of rest between rounds.
Using a heavy bag or a willing volunteer with a punching target, perform alternating forward jabs with each hand, doing them as fast as you can.
Using a 2-foot hop, skip rope as fast as you can, performing a single hop for each rotation of the jump rope.
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