BLAST OFF
5 rounds
1. Push Ups 15reps
2. Over Under (25m Swim, 25m UWC)

3 rounds
1. Air Squats 25reps
2. Over Under (25m Swim, 25m UWC)

1 round
1. Burpee 35reps
2. Over Under (25m Swim, 25m UWC)

Programmed by: Master Instructor @ddooonnnn for the DEF MMA Online Program
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We’re pumped for our DEF Athlete @ilimanator to return to the @bellatormma ring April 23rd at the Blaisdell Arena on Oahu, HI. We know you’ll crush it!
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Disclaimer: Always conduct these workouts with a partner. If you don’t have one always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.