1. Jump Rope
A very simple method to improve anaerobic conditioning is to skip rope for three-minute periods. Romulo encourages his fighters to look straight ahead while skipping, not at their feet; and fighters should not remain in one spot. Move around the gym in a dynamic way, laterally, forward and back, do double jumps, crossovers, and keep your eyes on a level plane. This simulates the way you would move in the ring. Three rounds of this will leave you gassed.
After this warmup, rapidly complete eight repetitions of each of the following medicine ball exercises, moving through the entire circuit continuously for three minutes. If you cannot complete them all, begin where you left off in the next round.
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