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DAREBEE Workout: What it Works
Combat moves when coupled with callisthenics produce an interesting challenge: muscles have to work ballistically and with resistance which means the dynamic range of motion is challenged both ways. Ricochet provides a workout that will tire you out faster than you expect and will challenge your conditioning. Then again that's what you're here for. Right? Add EC and you're ready to level up. 
Extra Credit: 1 minute rest between sets.