Warmup 15 Minutes Run the short block 25 Step-ups R/L 15 Pushups 10 Ring Rows Stance/Movement Straight Punches Conditioning 5 Rounds AFAP with a Partner 20 YD Run 10 Box…

Warmup Run the long block 2x 10 Minutes 5 Kettlebell Halos L/R 10 Down Dog Pushups 20 Kettlebell Swings 30 Squats Strength 3-3-3-3-3 Push Press Then, 3-5 sets 10 Pullups…

Warmup Speed Ladder Stance Front Kick Round Kick Strength Sandbag Clean + Squat Ladders Conditioning 3 five minute rounds 50 seconds work/10 seconds transition Battling Ropes Round Kicks Ab Wheel…

Warmup Dynamic Athletic Movement Stance/movement drills Front kick Deadlift/Swing Review Conditioning 10 Minutes: 30/30 Kettlebell Box Step 5 Rounds AFAP with Partner 10 Front Kicks R 5 Burpees 10 Front…

Warmup Run the long block 2x 3 sets Squat Mobility Sequence 10 Overhead Squats 10 Ring Pushups 10 GHD Situps Strength 3-3-3-3-3 Olympic Back Squat Then, 3 sets 10 Good…

Warmup Dynamic Athletic Movement Animal Movements Conditioning 3 Rounds AFAP Row 500 M 21 Burpees Run 400 YD Benchmark "Nicole" 20 Minutes AMRAP Run 400 YD Max Pullups

Warmup run the long block 2x 2 sets Squat mobility sequence 20 pushups 10 ring rows 10 kettlebell swings Conditioning "D.T." 5 rounds AFAP 12 Deadlifts 9 hang power cleans…

Warmup Dynamic Athletic Movement 3 Sets R/L Kettlebell Waiter Walk 5 Single-arm Front Squats Strength 3 Sets 5-3-2 (increase weight) Kettlebell Single-arm Press Skill Double Kettlebell Swings Double Kettlebell Cleans…

Warmup Speed Ladder 12 Minutes Kettlebell Turkish Getups Skill 12 Minutes Muscleup Progression 12 Minutes Handstand Progression

Warmup Run the long block 2x 2 Sets 2x Squat Mobility Sequence 10 Down Dog Pushups Conditioning The "Filthy 50" 50 Reps of each movement: Box Jumps Jumping Pullups Kettlebell…