Brian Hill of Fusion MMA tapes fighter Andrew Higgins’ hands before a bout at Wild Bill’s Fight Night.
Warmup
3 rounds
10 Face the Wall Squats
10 Downdog Pushups
10 Groiners
10 Ring rows
Hip flexor stretch
Skill
KB Windmill
Barbell Overhead Squat
Strength – 5/3/1 Week 1
3×5 Squat (65/75/85% 1RM)
Conditioning
10 minutes AMRAP
5R/5L Pistols
5 2KB Front Squats
10R/10L KB Snatch
KB Sport
5 minutes
GS Swing (alternate hands as needed)