Try the one I gave ya, see what's positive and negative about it, mix it up with some **** you wanna do yourself, adjust it to your needs or whatever and you're done.
My coach makes us do that for a minute. It burns your abs if you do it for that long. It is way harder if you have your hands to your chin when you do it.
yo that spectacle as your picture is that you cause if it is damn thats wut i strive for to fight in that type of enviroment it looks like a national comptetion keep up the good work and hopefully i can be there one day This content is protected