We are meeting at the track at Larry Bell Park (592 S Fairground St) behind the Cobb Civic Center today at 9:30 for the workout. Warmup Running Games Conditioning RKC…

Warmup Dynamic Athletic Movement Partner Medicine Ball Drills Skill Sprawl Punch Combos Conditioning 15 Minutes AMRAP 10 Kettlebell Swing Flip Catch Squat 10 Sprawl Ball Shots

Warmup Run the long block 3 Sets 10 Heavy Kettlebell Swings 10 Birddogs 5 Double Kettlebell Single leg Deadlifts R/L 10 Pushups Strength 2-2-2-2-2 Deadlift Rest 3 minutes between sets.…

Warmup Dynamic Athletic Movement Strength 3-2-1-1-1-1RM Kettlebell Turkish Getups Conditioning 10 Minutes: 30/30 Kettlebell Box Step Recovery: 10 Getups Then, 10 Minutes: AMRAP 10 Double Kettlebell Thruster 10 Pullups

Warmup Speed Ladder Skill Kicks Conditioning 3 five minute rounds 50 seconds work/10 seconds transition Battling Ropes Round Kicks Double Kettlebell Push Press Slam Ball Sandbag Shuttle Rest 1 minute…

Warmup Run the Long Block 3 Sets 10 Goblet Squats 10 Kettlebell Swings 10 Ring Rows 10 Box Jumps Power 2-2-2-2-2 Clean Strength 3-3-3-3-3 Front Squat

Warmup Run the Long Block 2x Partner Calisthenics Skill Focus Mitt Combos Conditioning 10! Alternate with a Partner Double Kettlebell Swing Pullup Benchmark Row 2k

Warmup Jump Rope 3 Minutes 3x Hip Mobility Drill Partner Medicine Ball Drills Skill Krav Maga Footwork Jump Rope Conditioning 5 Rounds AFAP 20 Wall Ball Shots 30 Double Unders

Warmup Run the long block 2x 3 sets Squat Mobility Sequence 10 Overhead Squats 10 Ring Pushups 10 GHD Situps Strength 5-5-5-5-5 Olympic Back Squat Then, 3 sets 10 Good…

Warmup Run the long block Mobility Kettlebell Halos Pry Squats RKC Armbar Strength 3 Sets Pressing Getups 5 Pistols R/L Conditioning Tactical Getup Drills