About 235#. 20 isn't too bad for a regular old dad... but, of course, I hang out around this forum, where guys like
@pet' do 1000 pushups before breakfast, so I've got an inferiority complex
Samurai getup = tactical getup holding a pair of wooden swords
BAN = big-arse ninja. It's just a little warmup sequence I do: spinning, hanging leg raises, horse stance punches/blocks, chinups, some wrist plyometrics, fingertip pushups, handstand against a wall, tumbling
Trifecta = a sequence from "Convict Conditioning"; back bridges, hanging leg raises (book calls for L-sits, but I can't do those yet), seated twist stretch, 3 rounds. Really good core strengthening sequence.
Shoulder sequence = overhead extension stretch, YTWL sequence with dumbbells, behind-the-back stretch, 3 rounds
I've been doing burpees as power training, as opposed to conditioning - kind of A&A style. A power pushup, and jump for max height. My main goal there is to work on my vertical jump for volleyball, but I've also found that the ability to pop up quickly from the ground is really useful in sand volleyball.
Those Iron Wolf burpees look like they are no joke. Just continuous movement - looks like it would be really good conditioning for fighting. I'll give it a try next time I do a conditioning block (which has been faaaar too infrequent lately...). Thanks for the pointer.