Warmup 3 rounds 10 face the wall squats 10 kettlebell halos 10 down-dog pushups Strength 5x5 superset kettlebell single leg deadlift kettlebell windmill Conditioning 3 rounds 25 hardstyle kettlebell swings…

Warmup Run 400 yards 3 rounds of PVC drills 10 dislocates 5 windmills each direction 10 overhead squats 5 dead hang pullups Strength 5x3 Weighted Pullup Conditioning 3 rounds 15…

Warmup 5x increase weight each round 20 yard Waiter walk R hand 5 air squats 20 yard Waiter walk L hand 5 pushups PVC dislocates/windmills Conditioning CFLA Baseline 500 M…

Warmup 5x increase weight each round 20 yard Waiter walk R hand 5 air squats 20 yard Waiter walk L hand 5 pushups PVC dislocates/windmills Strength 5x3 Overhead Squats Handstand…

Warmup Jump rope 500 revolutions 3 rounds PVC drills 10 Dislocates 5 Windmills each direction 10 overhead squats 5 pullups Strength 5x3 push press Conditioning 5 rounds - steady, not…

Warmup 5x increase weight each round 20 yard Waiter walk R hand 5 air squats 20 yard Waiter walk L hand 5 pushups PVC dislocates/windmills Strength 5x 3 The Exercise:…

Warmup 3x 1 Rope Climb 20 hardstyle kettlebell swings 1 minute birddogs Conditioning 20 minutes AMRAP 40 yard burpee broad jump 40 yard farmer carry

Warmup 500M row Heavy Turkish Getups Strength Partner workout, one person works while the other rests: 8x Barbell complex 3x Deadlift 3x Bent over Row 3x Power clean 3x Push…