MMA HIT WORKOUT

1 ROUND

1min. jumping road

25sec. explosive pushups

25sec. unilateral dumbbell press with the right hand of bridge
25sec. unilateral dumbbell press with the left hand of bridge

1min. jumping road

25sec. Knee tuck jumps

25sec. Front plank lateral raise and contraction of the right knee
25sec. Front plank lateral raise and contraction of the left knee

1min. rest

2 ROUND
1min. Jumping road

25sec. Jump dumbbell press with the right hand
25sec. Jump dumbbell press with the left hand

25sec. Turkish get ups with dumbbell in the right hand
25sec. Turkish get ups with dumbbell in the right hand

1min. Jumping road

25 seconds with consecutive jumps lifting the toe level of the chair seat
 
25 seconds squats on chair lift right leg
25 seconds squats on chair lift left leg

This is the whole workout.