Warmup Jump Rope 3 Minutes 3 Sets 10 RKC Power Swings 10 Down Dog Pushups 5 Single Leg Squats R/L 5 Single Arm Pushups R/L Strength 3x5 Olympic Back Squat…

Warmup Run the long block Hurdle Drill Wall Drill Strength 3x3 Deadlift Conditioning 4 Rounds AFAP 400 yd Run 10 Box Jumps 10 Pullups

Warmup Speed Ladder 12 Minutes Ring Stability Series Skill Back Lever Progression Conditioning "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest…

Warmup Dynamic Athletic Movement 3 Sets 20 YD Walking Lunge 10 Down Dog Pushups 20 YD Duck Walk 10 Ab Wheel Rollouts Cossack Stretch Strength 3x5 Olympic Back Squat Conditioning…

Warmup Speed Ladder 3 Sets 10 Birddogs R/L 10 Deck Squats 10 Kettlebell Halos Power 5x2 Clean Conditioning Partner Workout: 10 Minutes 100 YD Sprint Repeats

Warmup Dynamic Athletic Movement 4 Sets Plank Series 15 Second Chinup Hold + Chinups 10 Lateral Step-ups L/R Conditioning 3 Rounds AFAP 10 Box Jumps 40 Squats 5 Ring Pushups…

Warmup Speed Ladder 3 Sets Hip Mobility Sequence Kettlebell Circuit: 5x R/L Clean + Squat (hold 10 seconds at bottom) Press (hold 10 seconds at top) 10 Band Pull-downs Strength…

Warmup Run the Long Block 3 Sets 10 Down Dog Pushups 10 Supine Ring Rows 10 GHD Situps 20 Kettlebell Swings Strength 3x3 Deadlift Conditioning 3 Rounds AFAP Run 400…

Warmup Row 2 minutes 3 Sets Hip Mobility Sequence 10 step-ups R/L 10 RKC Power Swings 10 Pullups 10 Barbell Overhead Squats 15 Minutes Ring Stability Series Conditioning Team Workout…

Warmup Speed Ladder Clean Progression Power 5x2 Clean Conditioning 5 Hang Power Cleans 10 Toes To Bar 15 Ball Slams