Gotch's Bible: Conditioning Challenge

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Gotch's Bible:

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.

The full DVD is available here.