I will do the fittness test this weekend but should I do all three levels on each exersise
I feks I can do more then ten pullups shall I still do the other test for pullups.
The workouts like where I shall as many as possible shall I focus on low reps or higher.

Cable leg curl 20
leg up lunges 20 kg(2*10kg) 8

body row straigth body 12
rollouts dont have any roller for my feets 13

Had some problems with my balance on the lunges
Hard workout but feel fit for fight again after 30 min and that feels right.

Today Im sore i places I havnet been sore before.

I 15 seconds of exercise 1, 15 seconds rest, 15 seconds exercise 2, 15 seconds rest, repeat for a total of 20 minutes alternating between:

Shuttle Run (set a distance of 10-15 yards and run back and forth)
Strength-run
Box Jumps
Strength-8-24'' box

I only did 15 min was losing my power in the jumps and sprints this one was hard.
Rest as needed then perform reps of 20, 14, and 8 alternating between:

Power Wheel Pike Ups
Strength and Power-PW Pike Ups
Power Wheel Leg Curls
Strength-hips 1-6'' off floor

This one was realy hard specialy pike ups.
Love this workouts

Did my first mbg workout today felt good.

6-5-4-3-2-1 reps
Handstand Pushups(pike press)
Pole Vaulters


Sandbag front squat 40kg
1leg KB deadlift 30kg

Warm up mobility drill
kali stick drill
forward rolling

The workout only took me 14 min is it suposed to be that short.
The KB dl was to easy so I subsituded for the 1 leg.
My plan was to do some more core work but I felt that my whole core got a good workout .