Warmup Speed Ladder 12 Minutes Hip Mobility Sequence 10 Barbell Overhead Squats 10 Ring Dips 10 Ab Wheel Rollouts Strength 3x5 Olympic Back Squat Conditioning Volume Ladder Squat Box Jump

Warmup Speed Ladder Skill 12 Minutes Handstand Progressions 12 Minutes Muscle-up Progression Conditioning 12 Minutes AMRAP With a Kettlebell 10 2-Hand Swings Right Hand 5 Swings 5 Cleans 5 Squats…

Warmup Run the Long Block 3 Sets R/L 20 Yd Waiter Walk 5 Kettlebell Front Squats Strength 3x5 Squat 3x5 Press Conditioning AFAP Run 400 Yd 50 Sandbag Clean +…

Warmup Dynamic Athletic Movement 10 Minutes 10 Down Dog Pushups 10 Ring Rows 10 Kettlebell Power Swings Strength 3x3 Deadlift Conditioning 15 Minutes AMRAP 400 Yd Partner Farmer Carry 50…

Warmup Dynamic Athletic Movement 10 Minutes Kettlebell Turkish Getups Skill 15 Minutes Muscle-up Progressions 15 Minutes Handstand Progressions

Warmup Run the Long Block 12 Minutes 10 Barbell Overhead Squats 10 Ring Pushups 30 Second L-sit Strength 3x5 Olympic Back Squat Conditioning With a Partner: 4 rounds AFAP 50M…

Warmup Speed Ladder 3 Sets 20 Kettlebell Swings 10 Ring Rows Power 5x2 Clean Conditioning 5 Rounds AFAP 12 Pushups 12 Box Jumps

Warmup Speed Ladder Skill 12 Minutes Handstand Practice Conditioning Team Workout: 3 Rounds 5 Sandbag Cleans 120 YD Shuttle Run 20 Burpees 10 Ball Slams Each team member will perform…

Warmup Dynamic Athletic Movement Kettlebell Complex 3 Sets 10 2-Arm Swings 5 Swings R Arm 5 Clean + Press Right Arm 5 Overhead Lunges Right Leg 5 Swings Left Arm…

Warmup Jump Rope 2 Minutes 3 Sets 10 Down Dog Pushups 10 Barbell Overhead Squats 10 Ring Dips Strength 3x5 Olympic Back Squat 3x5 Press Conditioning AFAP 500 Double Unders