Scientific Wrestling :Gotch's Bible: Conditioning Challenge

First, shuffle a full deck of cards (Jokers included). Black cards mean squats and red cards mean push-ups.

Every time you deal a black card, you do twice the amount of repetitions as the face value of the dealt card. This means, if you get a black 8, you do 16 squats. If you get a black Ace, you do 22 squats.

Spades are regular Hindu Squats, Clubs are Jumper Squats. The first Joker you pull means you do 40 hindu-squats consecutively.

Every time you get a red card, you do push-ups. This time you do the actual value of the face card. If you get a red 8, you do 8 push-ups. If you get a red Ace, you do 11 push-ups.

Diamonds are regular Hindu Push-Ups, Hearts are 1/2 Moon Push-Ups. The second Joker you pull means you do 20 push-ups consecutively.

Karl then follows this by holding a 3-minute wrestler's bridge with the best form possible.

Good luck!

These exercises and TONS more are available on the ORIGINAL Conditioning For Combat Sports Volume

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