Happy Independence Day! We are meeting at Larry Bell Park (592 S Fairground St) behind the Cobb Civic Center today at 9:30 for the workout. Bring water and sunscreen! No…

Warmup Speed Ladder Kettlebell/Mobility Circuit Skill Stomp Kicks Conditioning 12 Minutes AMRAP Alternate each exercise with a partner 10 Double Kettlebell Swings 10 Double Kettlebell Cleans 10 Double Kettlebell Lunges

Warmup Run the long block 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 10…

Warmup Run the long block Mobility Kettlebell Halos Pry Squats RKC Armbar Strength 3 Sets Pressing Getups 5 Pistols R/L Conditioning Tactical Getup Drills Benchmark "Angie" 100 Pullups 100 Pushups…

Warmup Dynamic Athletic Movement Partner Medicine Ball Drills Skill Sprawl Punches Conditioning 15 Minutes AMRAP 10 Kettlebell Swing Flip Catch Squat 10 Sprawl Ball Shots

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 8-8-8-8-8 Front Squat

Warmup Dynamic Athletic Movement Partner Medicine Ball Drills Skill Front Kick Round Kick Conditioning 5 Rounds AFAP 10 Lateral Medicine Ball Passes 5 Front Kicks R/L 5 Round Kicks R/L…

Warmup Jump Rope 3 Minutes Skill Straight Punches Hammerfist Punches Conditioning Every 2 Minutes for 10 Minutes: 10 Double Kettlebell Swings 30 Double Unders Then, 10 Minutes AMRAP Alternate with…

Warmup Run the long block 3 Sets 5 Heavy Kettlebell Swings 10 Birddogs 5 Double Kettlebell Single leg Deadlifts R/L 10 Pushups Strength 2-2-2-2-2 Deadlift Rest 3 minutes between sets.…

Warmup Speed Ladder Hip Mobility Sequence 10 Face the Wall Squats 10 Down Dog Pushups Squat Mobility Sequence 10 Face the Wall Squats 10 Down Dog Pushups Skill Pistols Conditioning…