Ban's Day 3: Functional Combat Work

Improve athleticism, reaction time, and combat strength. This day replicates fight-ready movements for power and agility.

• 🏋 Battle Ropes: 30 sec on / 30 sec off x 6 rounds — all-out intensity.
• 💪 Medicine Ball Slams: 4 sets of 10 — slam with full-body drive.
• 🏋 Kettlebell Swings: 4 sets of 12 — hip snap, no squat.
• 👊 Heavy Bag Work: 5 x 2-min rounds — focus on combos and movement.
• ⚡ Speed Ladder Drills: 3 rounds of agility work — high knees, in/out, lateral shuffle.

Movement meets muscle. Explosiveness and intent make the fighter.