Gotch's Bible: Conditioning Challenge
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.