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?It is not the size of a man but the size of his heart that matters.?

~ Evander Holyfield

Warm-up (5 minute stretch)


  • 200 Touches w/Jump Rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups

Work Out



Group 1: (Perform 2 Sets ? Rest 4 minutes in between Sets) Pull-Up with Negative Holds ? 2 Reps (Hold in the 1/2 position as long as possible)
Back Bridges ? 20 Reps
One Arm Push-Ups ? 10 Reps
Sit-Outs ? 30 Reps
Up-downs with 10 sec Quick Feet between Reps ? 25 Reps

Group 2: (Perform 2 Sets, 4 Minutes Rest in between Sets)Box Jumps - 20 Reps
Step ? Ups - 50 Reps
Crab Crawls ? 1 Min
Run In Place - 1 Min
Mountain Climbers ? 140 Reps
One-Legged Burpees (How to Video)? 30 reps (15 each leg)