Unscrew the upper body for MMA

For races in the cell are needed strength, endurance, flexibility, psyche and adequate training. This training is provided by the manager of TFW, John Anilo loaded muscles mainly in the upper part of the body.

Involved muscles: Chest, back, shoulders, arms, abs
Level: Beginner and Intermediate
Frequency: Do the workout three times a week, leaving at least a day to rest
Time: about 45 minutes

ROUND 1
Shoulder press 3 x 6
Pushup on medicine ball with alternating hands 3 x 10 (each side)
Russian twist with medicine ball 3 x 15 (each side)
Break: up to 2 minutes total
ROUND 2 
Recruitment weighing 3 x 8
T-pushup with dumbbells 3 x 5 (each side)
Medicine ball slams with 3 x 15
Break: up to 2 minutes total
ROUND 3
Leg press with dumbbells alternating arms 3 x 10 (each side)
Biceps lever and folding towels 3 x 10
Twist with medicine ball 3 x 8 (each side)