Warmup Speed Ladder 5 Sets 30 Second Ball of Pain 30 Second Handstand 30 Second Pry Squat 3 Getup Bridges Conditioning 4 Rounds AFAP 400 YD Run 15 Kettlebell Swings…

Warmup Dynamic Athletic Movement 3 Sets 10 Downdog Push-ups 10 Ab Wheel Rollouts 10 Box Jumps Power 2-2-2-2-2 Clean OR Snatch Conditioning 5 Rounds Double Kettlebell Complex Alternate with a…

Warmup Run the long block 2x Partner Medicine Ball Drills Strength 2-2-2-2-2 Deadlift Conditioning 3 Rounds 8 Medicine ball punches R/L 20 second L-sit 3 Wall Bridges

CFSQ instructor, Eric Lauterbach, during the swing test at the RKC in San Diego. Warmup Speed Ladder 3 Sets 10 Kettlebell Halos 20 YD Waiter Walk 20 Kettlebell Swings Strength…

Joseph & Sarah Elliott on vacation! Warmup Dynamic Athletic Movement 12 Minutes: Hip Mobility Series 10 Goblet Squats 10 Ring Rows 10 GHD Sit-ups Strength 3-3-3-3-3 Back Squat Conditioning 5…

Warmup Run the Long Block 2x 5 Sets 5 Down Dog Pushups 2 Kettlebell Turkish Getups Skill Handstand Practice Strength 5-5-5-5-5 Press Then, 3 Sets Plank Series

Warmup Dynamic Athletic Movement 3 Turkish Getups R/L 2 Pressing Getups R/L Conditioning Run the long block 50 Manmakers Run the long block

Warmup Speed Ladder Power 2-2-2-2-2 Clean Conditioning 10 Minutes: EMOM 1 Squat Clean 5 Burpees

Warmup Dynamic Athletic Movement 3 Sets 10 Goblet Squats 10 Push-ups 10 Kettlebell Swings 30 Sec Plank Strength 5-5-5-5-5 Back Squat Conditioning 5 Rounds Double Kettlebell Complex Alternate with a…

Warmup Run the long block 2x 2 Sets 10 Halos 3 RKC Armbars R/L 10 Downdog Push-ups 5 Dynamic Hip Flexor Strength 5 Sets Pull-ups Ab Wheel Conditioning 8 Rounds…