SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
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Pistol Work: 5rds 5reps each leg


10 REPS: 2+Elbow
10 REPS: Push Up
10 REPS: High Rd (5 each leg)
10 REPS: BJJ Sit up

Repeat 3 times
(Courtesy of John Whitman)