Warmup 3 rounds 1:00 Jump rope forward 10R/10L KB snatch (LIGHT weight) 1:00 Jump rope backward 10 Deadhang pullups Stamina Row 5000M 21-23 strokes per minute pace

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Warmup 3 rounds 10x pushups 10x alternating KB floor press 3r/3l KB windmills Strength - 5/3/1 week 2 3x3 Bench press (70/80/90%1RM) Conditioning 5 Rounds 5x Ring Pushups 5x Dead…

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3-in-1 Plyo Boxes are almost ready to be deployed! Warmup Animal movement drills: 15 minutes, 10M out and back Bearcrawl (and backwards) Crab/Spider walk Duck walk Frog jumps Army crawl…

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Warmup 10 Minutes 5 Sandbag Getups (R) 10 RKC swings 5 Sandbag Getups (L) Skill Barbell Single Leg Deadlift practice Strength - 5/3/1 Week 2 3x3 Deadlift (70/80/90% 1RM) Conditioning…

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Warmup 10x PVC Dislocates Jumpstretch band shoulder series 3x 10M KB walking lunge 10M KB see-saw press 5R/5L 1/4 Getups Skill Power Clean practice Strength 5/3/1 Week 2 3x3 Press…

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Chemical Cartridge/Gas Mask respirator. Gas masks are also known as "air-purifying respirators" because they filter or clean chemical gases and possibly particles out of the air as you breathe. This…

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Brian Hill of Fusion MMA tapes fighter Andrew Higgins' hands before a bout at Wild Bill's Fight Night. Warmup 3 rounds 10 Face the Wall Squats 10 Downdog Pushups 10…

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Warmup 3 rounds 5x Down-dog Pushup 10x dead hang pullups 10 KB Halo (alternate directions) 5r/5l 1 arm KB Overhead Lunge 10 KB Floor Press (alternate sides) Skill Handstand practice…

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