I’ve started a new workout program several weeks ago and would invite input. There are very knowledgeable people here so your help greatly appreciated!
I have to punch and kick for 2 or 3 minutes, about 9 rounds if lucky btw.
MWF: AM — bike warmup then burpees from 6:15 until 6:30. Swim in school pool from then until 7:10 or so.
PM — 3:00 until 3:30 —lift, sets of 50 minimum, in circuits. I add reps as much as possible. Pushups, pulldowns, leg presses, rows,…
On Sat/Sun, I do rest-pause, 10 sets of 1 rep with my 2/3 rep max. I bench on Saturday and squat on Sunday.
I know its a wierd workout but I want to be very lean (faster) and have lots of endurance.