Warmup Run the long block 2x 10 Minutes 5 Kettlebell Halos L/R 10 Down Dog Pushups 20 Kettlebell Swings 30 Squats Strength 5-5-5-5-5 Push Press Then, 3-5 sets 10 Pullups…

Warmup Animal Movements Skill Defensive Front Kick Tactical Getup Conditioning 8 Minutes AMRAP Sandbag Getups

Warmup 3 Sets Run the Short Block 20 Step Ups R/L 10 Down Dog Pushups 5 Kettlebell Halos R/L 3 Turkish Getup R/L Skill Punches Kicks Conditioning 5 Rounds AFAP…

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

Warmup Speed Ladder Strength 12 Minutes Turkish Getups Conditioning Rounds AMRAP: 45 Seconds Work/15 Seconds Ropes 4 punches + sprawl Sledgehammer Wall ball Tire flip Benchmark "Nasty Girls" 3 rounds…

Warmup Dynamic Athletic Movement 3 Sets 10 Down Dog Pushups 20 Jump Squats Skill Sprawl Hook Punches Focus Mitt Combos Conditioning 3 Rounds AFAP 10 Double Kettlebell swing, clean, thruster…

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

Warmup Run the Long Block Skill Straight Punches Hook Punches Bobbing and Weaving Focus Mitt Drills Conditioning Volume Ladder

Warmup Speed Ladder Partner Calisthenics Skill Punches Focus Mitt Drills/Combos Conditioning 8 Minutes: 45/15 : work/rest Sandbag Cleans Shuttle Runs

Warmup Run the Long Block 3 Sets 10 Goblet Squats 10 Kettlebell Swings 10 Ring Rows 10 Box Jumps Power 1-1-1-1-1-1-1-1-1-1 Clean Strength 5-5-5-5-5 Front Squat