Warmup Run the Long Block 3 Sets 10 Down-dog Pushups 10 Step-ups L/R 10 Supine Ring Rows 10 Overhead Squats Strength 3x5 Olympic Back Squat Conditioning 3 Rounds AFAP Run…

Warmup Dynamic Athletic Movement 3 Sets Plank Series Hip Mobility Sequence 10 Box Jumps Skill Jump Rope 2 Minutes Double Under Progression Conditioning 12 Minutes AMRAP 100 Double Unders 10…

Warmup Speed Ladder 3 Sets 10 RKC Power Swings 15 Pushups 5 Kettlebell Single-leg Deadlifts L/R 10 Ab Wheel Rollouts Strength 3x3 Deadlift Conditioning 5 Rounds AFAP 10 Box Jumps…

Warmup Jump Rope- 3 minutes 3 Sets Squat Mobility Sequence 15 Pushups 3x Kettlebell Clean/Press/Squat L/R 10 GHD Situps Strength 3x5 Squat 3x5 Press Conditioning 25-20-15-10-5 Goblet Squats Situps

Warmup Run the Long Block Partner Medicine Ball Drills Conditioning Team Workout 20 Minutes AMRAP Run 400 YD 10 Wall Ball Shots 20 Ball Slams

Warmup Speed Ladder 10 Minutes for Quality Kettlebell Turkish Getups Strength 3x5 Olympic Back Squat Conditioning Sled Drags

Warmup Dynamic Athletic Movement Clean Progression Power 5x2 Clean Conditioning 10 Minutes AMRAP Kettlebell Snatch

Warmup Dynamic Athletic Movement 10 Minutes Ring Stability Series Skill Handstand Progressions Conditioning Every 2 Minutes for 10 Minutes 15 Seconds Hold Chin over the bar 5 Chinups

Warmup Speed Ladder 5 Sets 20 YD Kettlebell Waiter Walk 5 Goblet Squats Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 10 Minutes AMRAP 4x Shuttle Run - 10 YD…

Warmup Run the Long Block 3 Sets Hip Mobility Sequence 10 Ab Wheel Rollouts 10 Supine Ring Rows 20 Pushups 20 Kettlebell Swings Strength 3x3 Deadlift Conditioning 3 Rounds AFAP…