Adam Brown…take some time this month and read the book, Fearless, by Eric Blehm. Here is a link to Brown’s page: http://www.adamslegacy.com/index.html
Strength: Take 15 mins and work up to a 3RM Floor Press. 10 banded pull a parts between sets.
Double Unders and Ab Mat Sit Ups.
After each set of sit ups, hold a side plank for 30 secs.